Blog

Ryan and his wife Shannon have been part of the Double Edge community for over a year and a half now. They show up everyday and work hard, Ryan came in on Monday (9/11) to do the Memorial WOD in his fire fighter gear. Ryan is this week’s Featured Athlete! “On this special day my #DECFmonday goes out to Ryan for crushing today’s 9/11 Memorial WOD with his fireman gear in honor of the 343 firefighters that passed that day. Amazing job every day, we are lucky to have you in our community!” – Coach LeoRead more

GROUP CLASS WORKOUT Warm Up: 50 banded face pulls 10 tempo push ups 30/24 calorie machine 10 toes to bar/knee raises Accessory Work: 13 minutes 5×10 strict pull ups adv.: weighted scaled: 5×15 ring rows Finish with: 50 deficit pushups MetCon: Welded: 10 minute AMRAP 15 air squats 10 box jumps (24″/20″) 5 toes to bar Welded Lean: 20 minute AMRAP 15 calorie machine (alternate) 30 AbMat sit ups 60 double unders scaled:  60 singles + 6 burpees or 20 double undersRead more

By: Alvie Hafen “What doesn’t kill you makes you stronger.” Everyone has heard this so called cliché. However, it is not a cliché it is a fact and psychologists call it adversarial growth. Adversity is everywhere in our everyday life. Do you embrace the struggle and challenge or do you stay in your comfort zone? The problem with staying in your comfort zone in the gym, in life, and in your job is that it prevents you from growing and reaching your full potential. Take your experience with Welded for example. When you first started you had some pretty immediate results. Your PRs went up, your row and run times became faster, and you could do more pushups. Day 1 of Welded threw you outside your comfort zone and you became stronger and better from it. Do you continue to push yourself outside your comfort? In the gym do you...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 12/9 calorie machine 60 second hip distraction Welded: 2 Rounds 4 deadlifts (moderate weight) 10 calorie bike (90% effort) MetCon: Welded: 5 Rounds 5 deadlifts (275#/175#) 20/15 calorie bike adv.: 365#/245# *12 minute time cap Welded Lean: For Time: 1K row 80 hang kettlebell snatches (35#/26#) (40 each arm) 1K row 80 kettlebell push press (35#/26#) (40 each arm) 1K row 80 kettlebell cleans (35#/26#) (40 each arm) 1K row 80 goblet squats (35#/26#) *40 minute time cap Skill Work: Welded: 10 minute EMOM 20 double unders adv.: 40-50 double underRead more

GROUP CLASS WORKOUT Warm Up: 90 second hip capsule stretch 2 Rounds 200 meter run 10 wall balls 20/15 calorie machine MetCon: Welded & Welded Lean: For Time: 1 mile run “Karen” 150 wall balls (20#/14#, 10’/9′) *25 minute time cap Cool Down: 2 Rounds 10 air squats 10 calorie machine 1 minute suprapatella smash 2 minute seated straddle stretch 2 minute squat hold foam roll calvesRead more