GROUP CLASS WORKOUT Warm Up: 15 tempo push ups 20 tempo air squats 2 minute PVC front rack stretch 90 second wrist distraction Barbell Warm Up: Front Squat 2×4 @50% 1×3 @60% 1×1 starting weight Strength: Front Squat (every 90 seconds) Strength: 6×3 (rising) Technique: 6×5 (moderate weight) MetCon: Welded: 9 minute AMRAP 9 calorie bike 9 deadlifts (185#/125#) 9 lateral burpees Welded Lean: 18 Minute AMRAP 10 single arm kettlebell swings (each arm, 53#/35#) 10 goblet squats 20 AbMat sit upsRead more

This week’s Featured Athlete was chosen by Tammy! Macy has only been a part of the Double Edge family for a few short months but keeps killin’ it everyday! Keep doing work girl! It’s paying off! “My #DECFmonday goes to this girl right here, Macy! Not only has Macy been crushing her workouts at the gym but she’s already lost over 32lbs through Double Edge Nutrition! I love her determination and persistence! Keep up the awesome work Macy!! We are so proud of you! 💪🏼” – Coach TammyRead more

GROUP CLASS WORKOUT Warm Up: 400 meter jog or 500 meter row 2 minute banded pigeon stretch 3 Rounds: 5 barbell squats 15 banded good mornings Strength: Back Squat (every 3 minutes) Welded & Welded Lean: 3×10 @65-70% MetCon: Welded & Welded Lean: 24 minute EMOM 1. 8-12 push ups 2. 30 double unders or 30 singles 3. 10/7 calorie bike 4. 30 Russian twists (weighted) adv.: hand stand push ups, 50 double unders Cool Down: 3 Rounds: 10 calorie bike 1 minute squat hold Finish with: 1 minute banded overhead distractionRead more

By: Sabrina Blajos Hey my FitFam! So as you all know, May is Injury Prevention Month with an awesome seminar at the end of the month at the Midtown location. I just wanted to give some advice on it. As you all know I am probably the worst with mobility. I was always hopping into class just for the WOD and then not properly cooling down and stretching out. Always preaching to my classes about how they need to get a good warm up/cool down in. However, I was just like them. “Oh I’ll be fine, my body is okay, it’s different for me.” Well I’m here to tell you that can only last so long. Unfortunately, it takes an injury to open your eyes about something that you already know you should be doing. I have recently just tweaked my back and let me tell you it has been...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 8 burpees 10 walking lunges 12 sit ups 20 jumping jacks 3 Rounds (guided) 4 box jumps 4 push press 4 toes to bar MetCon: Welded: Open Workout 12.3 18 minute AMRAP 15 box jumps (24″/20″) 12 push press (115#/75#) 9 toes to bar Welded Lean: Not For Time: (65-70% intensity) 5K row 200/160 calorie bike Cool Down: 500 meter row 2 minute squat holdRead more