Blog

Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency! 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: 20/15 calorie machine 90 second pigeon stretch (each side) 30 walking lunges 15 goblet squats (heavy) 25 banded good mornings 20 scorpions 10 groiners 15 PVC pass throughs Strength: Back Squat (every 1:30) Strength:  7×1 @ 90% Technique: 7×4 @ a moderate weight MetCon: Welded & Welded Lean: For time: 2K Row   SPEEDFIT (Midtown 6AM) Warm Up: dynamic warm up MetCon: For Time: 2K ski 100/80 calorie bikeRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 14 minutes 5×10 single arm row (heavy) 5×1 minute plank MetCon: Welded: Lurong WOD #3: New Year Test 2.0 7 minute AMRAP 5 front squats (155#/105#) 7 bar facing burpees Welded Lean: 13 minute AMRAP 12 deadlifts (95#/65#) 10 dumbbell push press (30#/20#) 18/14 calorie bikeRead more

By: Alvie Hafen There are several things in this life we cannot live without: air, water, food, and sleep. Sleep, everyone does it! There is no one who doesn’t. It is a vital function of human life. What does sleep do for the body you ask? You notice the difference between a good night and a poor night of sleep. If you slept well you feel refreshed, sharp, and alert for the day.  If your sleep is cut short the body doesn’t have the necessary time for muscle repair, memory storage and the hormones of growth and appetite are not properly released. This is why you can feel sick, have trouble holding conversions, have a breakout of acne, and just have a negative mood after a poor nights sleep. Life can get be hectic, jobs, kids, money, and grinding for a better life. Yet remember we are MADE to sleep 7-8...Read more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 minute squat hold 20 leg swings each 2 Rounds: 10 goblet squats 10 lunges 10 pushups Finish with: 15 PVC pass throughs 15 PVC good mornings Strength: Welded: front squat 5×2 @ 85% (every 1:30) Lean: no strength MetCon: Welded: 4 x 4 minute AMRAP 10 Pushups 15 Wall Balls 20/14 50 Double Unders or 50 Single 60 second rest after each AMRAP *Score: Total reps (continue from where you left off after each AMRAP) Welded Lean: 3K row 3 minute rest 2K row 2 minute rest 1K row *Score: Total time (include rest)   SKILLS (Midtown 4:30PM) Abs (6 pack program)   LADIES NIGHT (Midtown 6:30PM) Warm Up: plate game banded overhead distraction (1 minute each side) 20 PVC pass throughs 20 PVC good mornings Skill of the Month: Chest to Bar & Toes to Bar Crossover Symmetry kipping progressions (3 minutes) Superset: 3×8...Read more

This week’s Featured Athlete was chosen by Coach Jacob! James has been a part of Double Edge for over 2 years now and continues to dedicate himself to his training and becoming a better version of himself. Keep up the hard work James, we’re proud of you! “My Member Monday goes out to James! Because no matter how sore or how beat up he may be or how he may not exactly want to do the training that day, he still does it with a smile on his face… most of the time… James is very committed to his training and as his coach it is very much appreciated.” – Coach JacobRead more