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GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 13 minutes 4×10 seated strict press 4×6-10 chin ups MetCon: Welded: Lurong WOD #4: Chipper Retest 10 Min AMRAP 15 snatches 20 deadlifts 25 box jump overs 20 push ups 15 thrusters Level 3: 115/75 30/24 Level 2: 95/65, 24/20 Level 1: 45/35, 16/12 Welded Lean: 4 Rounds 30/24 calorie row 15 burpeesRead more

By: Leo Fontana Valentine’s Day was just a couple of days ago and everyone was mad in love. Most Valentine’s Day people either go out to eat at a fancy restaurant or cook something special at home. But most of the time they’re not necessarily healthy choices, however that’s okay. This is part of the reason why this holiday is so special with your significant other. Here are 5 partner workouts that you can pick from to do at home with your lover so you won’t feel as guilty for eating that extra chocolate or a second plate of pasta during your special day. 1. For time: (Share the reps, one partner works at time) 200 air squats 200 sit ups 200 push ups 200 lunges 2. 20 minute AMRAP: (one partner does a full round while the other rests) 5 burpees 10 V-ups 5 push ups 3. 16 Rounds: (one partner...Read more

GROUP CLASS WORKOUT Warm Up: 3 minute machine 20 legs swings 20 lunges 15 dumbbell thrusters 10 groiners 20 scorpions 15 PVC pass throughs 15 PVC good mornings 1 minute banded front rack Strength: Front Squat (every 1:15) Welded: 6×2 @80% Welded Lean: no strength MetCon: Welded: Partner Relay 12 Rounds 3 power snatches (95#/65#) 5 overhead squats (95#/65#) 7 push ups Adv.: handstand push ups, 115#/75# Scaled: power cleans, front squats Welded Lean: “10 Minute Test” x2 10 minute max calorie bike 4 minute rest Repeat Extra Gains: 50 AbMat sit ups 100 Russian twists 2 minute plank   SKILLS (Midtown 4:30PM) Quad Damn   LADIES NIGHT (Midtown 6:30PM) Warm Up: 3 Rounds 50 air squats 50/150 double unders 1 minute banded overhead distraction Skill of the Month: Chest to Bar/Toes to Bar 12 minute EMOM odd: 6 toes to bar even: 6 pull ups MetCon: 500 meter row 15 dumbbell thrusters 500 meter...Read more

By: Joaquin Ramirez As most of you know we have been retesting workouts for a while and I just wanted to share some of those results with you: For “Cindy” the average male score improved by 64 reps, that’s two whole rounds! The average female time improved by 56 reps, which is just a few shy of two rounds. The ladies of Double Edge really pulled it out on the 2K row as they went from a 9:11 average to an 8:48! The male average improved by ten seconds from 7:55 to 7:45. As you can see the programming and Welded itself is working and I would like to personally tell all of the members at Double Edge good job and keep up the hard work! Don’t forget to sign up for and download Train Heroic and we have the “Alvie” retest coming February 22nd. See you all on the...Read more

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP: 12/10 calorie machine 10 single arm KB press + 60’ walk Finish with: 20 arm circles 10 groiners 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: Push Press (every 1:30) 6×4 (choose weight) MetCon: Welded: 3 Rounds 25 wall balls (20#/14#) 15 pull ups 5 shoulder to overhead (135#/95#) Adv.: chest to bar and 165#/115# *10 minute time cap Welded Lean: 3 Rounds 10 deadlifts (155#/105#) 15 box jumps (24#/20#) 20/16 calorie bike Cash Out: 50 V-Ups Scaled: 115#/85#   SPEEDFIT (Midtown 12PM) Warm Up: 20 calorie bike 2 Rounds: 10 push ups 5 burpees 10 Russian kettle bell swings 20 PVC pass throughs 20 PVC good mornings Finish with: 1 muscle up/4 pull ups 4 handstand push ups/4 hand release push ups MetCon: “Nate” 20 minute AMRAP 2 muscle ups 4 handstand push ups 8 kettlebell swings (70#/53#) Scaled: 4 chest...Read more