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GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: 17.1 10 alternating dumbbell snatches (50#/35#) 15 burpee box jump overs (24″/20″) 20 alternating dumbbell snatches 15 burpee box jump overs 30 alternating dumbbell snatches 15 burpee box jump overs 40 alternating dumbbell snatches 15 burpee box jump overs 50 alternating dumbbell snatches 15 burpee box jump overs *20 Min Time Cap Welded Lean: 10-10-10-10-10 pull ups 15-25-35-45-55 air squats 20/16 calorie alternating machine Scaled: ring rowsRead more

By: Morgan Walding We are often so preoccupied with things going on around us that we forget to enjoy the present moment. I want to share a quote with everyone that I found very eye opening. “First I was dying to finish high school and start college. And then I was dying to finish college and start working. And then I was dying to marry and have children. And then I was dying for my children to grow old enough for school so I could return to work. And then I was dying to retire. And now, I am dying, and suddenly I realize I forgot to live. ” – Anonymous This hits home for me. Everyday I tell myself I can’t wait to finish school and start my life. Sometimes I forget that this IS my life and that each day is a blessing. We don’t know when our last...Read more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 90 second banded hip capsule (each side) 3 Rounds: 15 air squats 15 banded good mornings Finish with: 20 leg swings 15 PVC pass throughs Strength: Back Squat (every 1:30) Welded: 5×5 @70% Welded Lean: no strength MetCon: Welded: 7 minute AMRAP 3 power snatch (95#/65#) 3 overhead squats (95#/65#) *Add 1 rep every round (3, 3, 4, 4, 5, 5…) Scaled: power cleans, front squat Welded Lean: 35 minute AMRAP 70/55 calorie bike 30 kettlebell hang high pull (35#/26#) 10 burpees   SKILLS (Midtown 4:30PM) Core Work   LADIES NIGHT (Midtown 6:30PM) Warm Up: Ski Team Game 2 Rounds: 20 sit ups 15 KB swings 10 PVC pass throughs 5 burpees Finish with: 1 minute banded overhead distraction (each side) 1 minute lat smash (each side) Skill of the Month: Toes to Bar & Chest to Bar Pull Ups Max reps toes to bar Max reps...Read more

This week’s Featured Athlete was chosen by our Masters Coach, Arthur! “My #DECFMonday goes out to #DECFMasters member Don Jackson. Don has been a member of Double Edge community for almost two years, rarely missing a day. It has been impressive to watch Don improve over the last year-and-a-half. He continues to push himself to move faster and lift heavier weights; in most of the basic lifts he has had a 50% improvement in weight. That’s pretty awesome! Don has become a real competitor. Each year he competes in the Lurong and the Open challenges. This year Don tweaked a muscle in his back during the Lurong Retest, last Wednesday. So Friday he asked if he could try again, but his back still wasn’t happy. So he did it a third time today and crushed it, increasing his rep count by 10%! At this rate I’m thinking we may see him in the masters’ regionals....Read more

You’re not going to want to miss class today as it’s 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: 2 minute machine 2 minute pigeon stretch (each side) Game Time! Strength: 10 Minutes Welded & Welded Lean: warm up to a heavy clean MetCon: Welded & Welded Lean: “Alvie” Retest 8 minute AMRAP 15 front squats (95#/65#) 15 calorie bike 15 push press (95#/65#) 15 toes to bar Immediately into: 6 minutes to find 1 rep max clean  Read more