Blog

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: 400 meter run 20 air squats 30 plate hops 2 minute pigeon stretch 1 minute calf stretch Extended Warm Up: (75-80% effort) 200 meter run 250 meter row 20/15 calorie bike MetCon: Retest: “Tri Harder” 1 mile run 1K row 100 calorie bike Cool Down: 2 minute squat hold 2 minute seated straddleRead more

Come Join Us! What: Injury Prevention Seminar When: Wednesday May 31st at 5:30pm Where: Midtown Location in the Yoga Room Who: Three of our Double Edge coaches will be discussing a few topics on injury prevention and will also be featuring our Chiropractor, Dr. Christopher McBroom. We’ll be conducting mobility screenings for everyone in attendance. Topics such as, “Why moving well is important”, “The Pyramid of injury”, “Longevity and Sustainability”, and “the causes of injuries” will be discussed. Why: You should attend if you are interested in how to prevent injuries or want to start moving more efficiently. If you currently have injuries, you will learn how important mobility is and that there is no time like the present to start mobilizing and to start moving well. Just show up to educate yourself and to pass on this valuable knowledge to others. Cost: This seminar is free to all Double Edge Members...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 calorie machine 15 Russian kettlebell swings 20 meter overhead carry 10 PVC pass throughs 1 minute banded overhead distraction Strength: Push Press (every 1:25) 5×4 (rising) *Immediately after last set 40/30 (empty) barbell strict press (2 minute cap) MetCon: Welded: 7 Rounds (every 2:30) 12 wall balls (20#/14#) 10 toes to bar 50 double unders scaled: 15 knee raises, 50 single unders Welded Lean: 35 minute AMRAP 15 Russian kettlebell swings (70#/53#) 20 box jumps (24″/20″) 25 V-ups 30 calorie ski/row (alternate)Read more

This week’s Featured Athlete was chosen by Alvie. Jon has been with us only a few months and kills it every morning as a regular at our 5:30AM class. New to DE but not new to Welded, Jon works hard each and everyday and fits right in with the Double Edge community. Keep up the awesome work Jon! “My motivational member Monday is Jon Ashbaugh. Jon goes five days a week to the 5:30am class and sometimes hits the class on Saturday! Mr. Consistent. Always smiling, positive attitude, and ready to make gains. Here he is making 3 reps at 255 front squat look light. We love having you as part of the Double Edge community!” – Coach AlvieRead more

Click here for the story behind today’s WOD, “Murph”. GROUP CLASS WORKOUT Warm Up: Pose Method Drills 2 Rounds 5 pull ups 10 push ups 15 air squats 1 minute calf stretch MetCon: Welded & Welded Lean: “Murph” 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile runRead more