Blog

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 18/14 calorie machine 10 single arm kettle bell press with a 60′ overhead walk (each side) 20 hollow rocks Finish with: 20 scorpions 20 arm circles 15 PVC pass throughs 15 PVC good mornings Strength: Push Press 6×4 rising (every 1:30) MetCon: Welded: 21-18-15-12-9-6-3 calorie bike 7-7-7-7-7-7-7 toes to bar Welded Lean: 3 Rounds 20 alternating dumbbell snatch (50#/35#) 15 burpees Cash Out: 50/35 calorie ski or row   SPEEDFIT (Midtown 12PM) Warm Up: glute activation 20 banded good mornings 10 ring rows/strict pull ups front rack stretch and 10 reps with the bar Strength: Front Squats 8×2 increasing weightRead more

By: Trent Soares This past weekend we held our 2nd annual Max with the Coaches weightlifting seminar. The turn out was great; the atmosphere was untouchable. One essential reason for that is the community that the members have created here at Double Edge Fitness. As the media producer I was fortunate enough to walk around and truly grasp the environment at the South gym on Saturday. One thing really caught my eye, it wasn’t the knowledge bombs, specific tactile cues that provided instant success, or even the PR celebrations. The best thing that came out of Max with the Coaches in my vision was turning members into advocates. It was amazing to see members truly understand the art of weightlifting and providing each other praise and correction when needed. With one common goal between the 60+ people in the room it got me thinking about the Welded Open coming up....Read more

GROUP CLASS WORKOUT Warm Up: 90 second pigeon stretch (each side) 2 Rounds: 12 calorie machine 10 goblet squats (heavy) 8 groiners Finish with: 20 scorpions 20 leg swings 15 PVC pass throughs 15 PVC good mornings Strength: Welded: back squat 6×2 @85% (every 1:25) Welded Lean: no strength MetCon: Welded: 20 calorie row 10 snatches (95#/65#) 30 calorie row 15 cleans (155#/105#) 40 calorie row 20 deadlifts (205#/135#) Scale as Needed Adv: End with 10 Muscle Ups *17 minute time cap Welded Lean: 40 Minute Running Clock 7 mile bike 3 Rounds 40 AbMat sit ups 40 air squats remaining time –> max calorie bike   SKILLS (Midtown 4:30PM) Handstand Work & ShouldersRead more

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! GROUP CLASS WORKOUT Warm Up: 2 minute machine 40 band pulls 20 scorpions 2 Rounds: 15 Russian kettlebell swings 10 pushups 10 PVC pass throughs PVC Progression: 5 deadlifts 5 hang power cleans 5 front squats Strength: (every 1:15) Strength: 7x 1 power clean + 1 hang clean Technique: 4 hang power cleans MetCon: Welded: 12 minute AMRAP 10 shoulder to overhead (135#/95#) 10 pull ups 10 bar facing burpees scaled: 95#/65# Welded Lean: 15 minute AMRAP 12 push ups 15/12 calorie machine 18 lunges   SPEEDFIT (Midtown 6AM) Warm Up: 25 sit ups 20 air squats 15 push ups 10 V-Ups 500 meter row MetCon: 4 Rounds 0.4 mile bike 10 power cleans (135#/95#) 10 toes to barRead more

This week’s Featured Athlete was chosen by resident yogi master Savina! Shannon has been with since May of last year and is so consistent, make those gains on the daily! Keep up the amazing work! “My Member Monday goes out to this amazing, motivational lady 💪🏼She not only works her butt off at the gym doing both Welded and yoga, but  she’s is also a caring, passionate nurse. Thanks for shining your light Shannon and sharing your contagious energy. 🙏🏼” – SavinaRead more