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GROUP CLASS WORKOUT Warm Up: 3 Rounds: 15/12 calorie row 5 strict pull ups 8 tempo ring rows Strength: Snatch Deadlift (every 1:00) Welded: 8×2 heavy Warm Up: 4×3 moderate weight Lean: no strength MetCon: Welded: 12 minute AMRAP 7 snatches (95#/65#) 9 lateral burpees 11 calorie bike scaled: power cleans Welded Lean: 35 minute AMRAP: Kettlebell Complex 10 kettlebell swings (44#/26#) 10 goblet squats 10 kettlebell push press (each side) *5 burpee penalty if you set the kettlebell down Then: 5 calorie machine *Add 5 calories each roundRead more

In the past month, we have placed two specific details on the walls at both gyms. The first that most people have noticed is 4 levels of movement standards and workouts ranging from tier 4 to tier 1. The second is our core values that represent the heart and soul of Double Edge. So, what do they have in common? Let us explain… The tier system was created on the foundation of Double Edge’s core values to test members in benchmark movements and workouts that will challenge the beginner athlete to the advanced athlete and everyone in between. How did our core values create the tier system? Well, when you live your life by a value system it can have a positive effect on everything in your life. Fitness is one program that has been proven to have positive effects on all aspects of your life and wellbeing. A value...Read more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 60 second pigeon stretch 3 Rounds: 10 sit ups 10 kettlebell bent over row 10 goblet squats 10 kettlebell push press (each side) Extended Warm Up: 12 wall balls 6 toes to bar 5 power cleans MetCon: Welded & Welded Lean: 5 Rounds 21 wall balls (20#/14#) 15 toes to bar 9 power cleans (135#/95#) *90 second rest after each round *22 minute time cap adv.: Unbroken EVERYTHING scaled: 15 toes to ring/25 hanging knee raisesRead more

By: Derek Wellock I have recently read the book “Make Your Bed” by Retired Navy Seal William H. McRaven. This book is a quick read and I would suggest it to everyone because it can apply to everyone in any walk of life. One of my favorite points from the book is make your own bed. In the military you are expected to make a perfect bed every day. This habit is engrained into every soldier from the start of boot camp. The power of this habit can translate into everything you do in life but most important the rest of that day. Getting in the habit of making your bed every morning can set the tone for the rest of the day. You can literally start every single day completing your first task right when you wake up with perfection and excellence. I would suggest picking up or downloading...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 interlocked overhead squats 20 banded good mornings 2 Rounds: 10 PVC pass throughs 5 PVC around the worlds 10 PVC overhead squats Strength: Overhead Squat (every 1:30) Strength: 6×3 (choose weight) Technique: 6×3 (moderate weight) MetCon: Welded: 3 Rounds 3 rope climbs 12 alternating dumbbell snatch (75#/50#) 18 box jump overs (24#/20#) scaled: 15 pull ups, 50#/35# *13 minute time cap Welded Lean: 40 minute AMRAP 50 double unders 40 calorie machine (alternate) 30 weighted lunges (44#/26#) scaled: 25 double unders or 100 singles + 5 burpeesRead more