Blog

This week’s Featured Athlete was chosen by Coach Kris! Keep up the awesome work Lara! “It’s my week to choose a member to highlight and this week I chose Lara as my #DECFmonday! Lara has been with us a little over 5 months now, she’s such a rockstar and now has her third little one on the way and continues to keep crushing workouts. She works hard, quite a bit harder than the rest of us considering she has a built in weight vest for another couple of months. 😁 I hope I’m as fit as she is when it’s my time to be a mom. 🤞🏽 Lara has been such a great addition to the Double Edge Community, keep up the hard work and being an inspiration to so many of us. ❤️ 🎵: Who’s that Chick – David Guerra (feat. Rihanna)” – Coach KrisRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 5x 4-8 tempo pullups 5×10-15 banded pushups scaled: pushups MetCon: 12-12-12-12 shoulder to overhead (75#/55#) sumo deadlift high pull 25-25-25-25 calorie machine (alternate) adv.: 95#/65#Read more

You can find more information about Tier Testing here. GROUP CLASS WORKOUT Warm Up: 6 Rounds: 30 second work machine 20 second rest 30 second push up plank hold 20 second rest Finish with: 90 second standing hamstring stretch MetCon: Welded: Tier Testing Tier 4: 500 meter row (under 2:00/2:20) 20 unbroken kettlebell swings (53#/35#) 30 burpees under 2:00 Skill Work: pull ups, muscle ups and double unders Welded Lean: 35 minute AMRAP 20 AbMat sit ups 400 meter run 20 med ball slams (20#/16#)Read more

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