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GROUP CLASS WORKOUT Warm Up: 1 minute banded overhead distraction 3 Rounds: 10 PVC overhead squats 20 banded good mornings Strength: Clean and Jerk (every 1:15) Strength: 10×1 @80% Technique: 10×3 @moderate weight MetCon: Welded: 4 Rounds 15 overhead squats (95#/65#) 15 box jumps (24″/20″) At 8 Minutes: 7 minutes to find max power clean Score 1: time (add :01 for every uncompleted rep) Score 2: heaviest power clean Welded Lean: Rowing Intervals 10×500 meters 1 minute rest after each roundsRead more

GROUP CLASS WORKOUT Warm Up: 90 second hip capsule stretch 4 Rounds: 10 kettlebell deadlifts 10 air squats 6 Samson stretch Strength: Back Squat (every 1:30) Strength: 5×3 @80% MetCon: Welded & Welded Lean: For Time: 10-9-8-7-6-5-4-3-2-1 hang power clean (115#/75#) shoulder to overhead (115#/75#) *10 minute time capRead more

This week’s Featured Athlete was chosen by Coach Alvie. This is an amazing transformation, great job Tiffanie! Keep up the awesome work! “This is Tiffanie. She has been with Double Edge now for a little over 5 months. Tiffanie is the mother of a 1 year old and a full time manager at Olive Garden. She does class 4-5 times a week, works 1 on a with me, and runs twice a week as well. She is proof that if you work hard and you are consistent, your goals will happen. She has already lost over 30lbs and 8 inches! Her goals: Weigh 185lbs by December 31st Run a half marathon in February. She is well on her way. Tiffanie as your coach I’m proud of you and the effort you have put in. Keep it going. Well done Tiffanie!” – Coach AlvieRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 12/9 calorie machine 10 barbell squats 8 strict knee raises 6 burpees Strength: Back Squats (every 1:20) Strength: 3×2 @ 85% 3×2 @ 80% 3×4 @ 70% MetCon: Welded & Welded Lean: Partner WOD 2 Rounds (3 minutes at each station) 1. box jumps (24″/20″) 2. toes to bar or knee raises 3. burpees 4. hang kettlebell snatches (44#/26#)Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: For Time: 2K row 4 Rounds 10 front squats (115#/75#) 10 shoulder to overhead (115#/75#) Right Into: 100/85 calorie bike 4 Rounds 20 push ups 20 V-ups *40 minute time capRead more