Blog

You’re not going to want to miss class today as it is a “test” 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: 2 minute machine 90 second pigeon stretch 3 Rounds: 10 calorie machine 8 wallballs 4 burpee to plate *45 second rest after each round MetCon: Welded & Welded Lean: “Mind Games” Every 3 Minutes Complete: 2 Rounds 8 wallballs (20#/14#) 8 burpee to plate (45# plate) *add 2 reps each round *must wait until the full 3 minutes is complete before starting next round *continue until failure or you quit Example: 1st 3 minutes: 8 WB, 8 burpees 2nd 3 minutes: 10 WB, 10 burpees 3rd 3 minutes 12 WB, 12 burpeesRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 15 banded good mornings 5 strict pullups/10 ringrows Strength: Sumo Deadlift (every 1:30) warm up: 2×8 light weight, 2×4 moderate weight , 1×2 starting weight strength: 6×4 choose weight MetCon: Welded: 4 Rounds Every 5 Minutes 8 power cleans (115#/75#) 15 box jumps (24″/20″) 20/15 calorie row adv.: 165#/115# Welded Lean: 35 Minute AMRAP 10 calorie bike 15 kettlebell swings (35#/26#) 20 air squats *add 5 calories to bike each round adv.: 70#/53#Read more

GROUP CLASS WORKOUT Warm Up: 90 second pigeon stretch 2 Rounds: 15 PVC back squats 15 Russian kettlebell swings 10 calorie machine Strength: Back Squat (every 1:30) Strength: 5×3 @75-80%, 1×10 @65% MetCon: Welded & Welded Lean: 5 Rounds 400 meter run 10 deadlift (95#/65#) 10 lateral burpees adv.: 185#/125# *25 minute time cap Cool Down: 200 meter walk 3 minute seated straddleRead more

GROUP CLASS WORKOUT Warm Up: 1 minute pigeon stretch 1 minute banded ankle distraction 3 Rounds (30/30) wall ball squat hold 2 Rounds 15 calorie machine 10 wall balls (Welded) or 10 lunges (Welded Lean) MetCon: Welded: 15 minute AMRAP 80 wall balls (20#/14#) 60 calorie row 40 box jump overs (24″/20″) 20 power cleans (135#/95#) Welded Lean: 25 minute AMRAP 30 AbMat sit ups 20 dumbbell or kettle bell overhead lunges 10 calorie bikeRead more

By: Sharae Townsend To all of the Double Edge members and crew, this will be my last blog for Double Edge. As most of you already know I am headed to Southern California to pursue a career that I never thought in a million years I would be able to do. I wanted to write to everyone because unfortunately I don’t have the time to go to every single class and personally say goodbye to all of my 400+ closest friends split between two gyms. Over the course of the next three weeks I hope to get to say goodbye and workout with as many people as possible in the different group classes. I also wish I could write to let each individual person in this gym know how you have affected my life in a positive way. I love you all and each of you have a special place...Read more