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GROUP CLASS WORKOUT Warm Up: buy in: 300 meter row/ski 2 Rounds: 14 kettlebell sumo deadlift high pull 10 jump squats 7 push ups cash out: 300 meter row/ski Finish with: 90 second PVC front rack stretch MetCon: Welded & Welded Lean: 22 minute AMRAP 9 power cleans (135#/95#) 9 lateral burpees 18 calorie machine (alternate)Read more

By: Tammy Hamilton Almost every time I meet with a nutrition client, their number one complaint is that they don’t know what to eat and/or how much to eat. And that they simply need a meal plan to be able to achieve their goals. While a meal plan can give the exact amounts of each item of food for each meal and can work amazing short term, what happens when they get tired of the foods on their meal plan? Or they have a work luncheon that does not have the exact food that is on their meal plan? Or they decide to treat themselves to pizza one night? Chances are they end up going right back to what they were doing before they started the meal plan because they either feel deprived or they aren’t sure how to work in the foods they love. Nutrition is all about balance....Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 calorie machine 10 goblet squats (53#/35#) 20 second goblet squat hold Finish with: 30 second hip capsule stretch 30 second pigeon stretch Strength: Back Squat (every 1:15) Welded: 6×2 @85% Welded Lean: no strength MetCon: Welded: 3 Rounds 12 hang power snatches (95#/65#) 12 toes to bar 60 double unders scaled: 60 singles + 6 burpees, 24 knee raises *12 minute time cap Welded Lean: For Time: 5 mile bike 5K row *40 minute time capRead more

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 3 Rounds: 30 second row 30 second straight leg row 4 Rounds: 5 dumbbell overhead lunge 5 thrusters (each side) Strength: Cluster (every 1:00) Strength: 7×2 choose weight Technique: 7×2 power clean thruster MetCon: Welded & Welded Lean: Test Day: “Jackie” 1K row 50 thrusters (45#/35#) 30 pull ups *10 minute time capRead more

This week’s Featured Athlete was chosen by Coach Tammy! Keep killin’ it Josh! “My #decfmonday goes out to Josh Noble. Josh joined the Double Edge community almost 2-years-ago. Despite his chill and easy-going attitude, it is evident Josh continues to push himself in the gym. He is one of the most consistent and dedicate members I have come across. Whether he is performing strict muscle-ups with a 20lb wall ball, or handstand walking over 45lbs plates, he is often observed doing extra work after classes. Josh’s humility and humor make it fun for others to be in class with him. Thank you for being a part of DECF community!” – Coach TammyRead more