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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

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 calorie machine 10 barbell hang power snatches MetCon: Welded & Welded Lean: 10 minute AMRAP 20 AbMat sit ups 10 pull ups 10 minute AMRAP 8 snatches (115#/75#) 16 calorie row 10 minute AMRAP 100 air squats 50 push ups max calorie bike/ski *1 minute rest in between each AMRAPRead more

By: Kris Thompson Hey guys, I just wanted to take some time to go over the different avenues that we use to get information out to you. Your Coaches: Your coaches are probably the best source of information in terms of all things Double Edge, from workouts, to gym news, nutrition, and everything in between. Use us! The Blog: You can find our blog on our website or by clicking this link. This one might be obvious, because you’re reading one of our blog posts right now, but here you can find: Coaches Corner – Where your coaches take some time to talk about various topics (mindset, life, workouts, movements, etc.) Featured Athlete – Each week we highlight one of our great members and share a little bit about them Latest WODs – These are posted 5:30PM the night before Nutrition – Great spot to check out nutrition specific information from our Nutritional...Read more