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GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 10 calorie machine 8 single arm kettle bell press 15 air squats Finish with: 20 leg swings 20 arm circles 15 PVC pass throughs 15 PVC good mornings Strength: Strict Press (every 1:15) Welded & Welded Lean: 6×3 (choose weight) MetCon: Welded: buy in: 500 meter row 50 AbMat situps 50 air squats 50 kettle bell swings (53#/35#) 50 air squats 50 AbMat situps cash out: 500 meter row *18 minute time cap Welded Lean: 16 minute AMRAP 10 deadlifts (115#/85#) 15 box jumps (24″/20″) 20/15 calorie bike   SPEEDFIT (Midtown 12PM) Warm Up: 20 calorie bike 20 air squats 10 pull ups MetCon: 1000 meter row 3 minute rest 1000 meter row 2 minute rest 500 meter row 1 minute rest 500 meter rowRead more

By: Derek Wellock   I would like to take a moment and recognize all the coaches at Double Edge. Double Edge wouldn’t exist without the team who shows up every day to make it happen. This gym has grown beyond one or two people into something way bigger than we ever imagined. With great growth, there are growing pains, but the pain helps us become stronger and more versatile. From the first class at Double Edge three years ago, the growth of our coaches has been amazing. We have 10 coaches with college degrees of a Bachelors or higher. We have 8 coaches with advanced certifications including Welded Level 2, Gym Jones, and American Council of Exercise. This team truly invests into their profession to provide every single person who comes through the doors the best experience possible. To be able to do this as a full-time job takes passion,...Read more

GROUP CLASS WORKOUT Warm Up: 2 minute machine 1 minute goblet squat hold 3 Rounds: 8 groiners 10 push ups 12 lunges Finish with: 20 leg swings (each leg) 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: Front Squat (every 1:25) Welded: 6×4 75% Welded Lean: no strength MetCon: Welded: 4 Rounds 15 wall balls (20#/14#, 10’/9′) 7 deadlifts (185#/125#) 40 double unders/80 singles Adv.: 225/155 *11 minute time cap Welded Lean: 4 Rounds 40/30 calorie row 30 burpees 30 Russian twists (each side, 25#/15# plate) 30 walking lunges 40/30 calorie bike *40 minute time cap   SKILLS (Midtown 4:30PM) Triceps & ForearmsRead more

GROUP CLASS WORKOUT Warm Up: 60 second banded front rack (each arm) 2 Rounds: 10 kettle bell swings 10 goblet squats 25 band pullups 10 PVC pass throughs PVC Progression 2 Rounds: 5 deadlifts 5 hang power cleans Strength: Power Clean (14 minutes) Strength: find 1 rep max Technique: 12×3 moderate weight MetCon: Welded: 5 minute AMRAP max calorie bike 4 minute AMRAP max burpee box jumps (24″/20″) 3 minute AMRAP max power cleans (135#/95#) 2 minute AMRAP max pull ups/ring rows Adv.: 165#/115#, chest to bar pull ups Welded Lean: 5 minute AMRAP max calorie row 4 minute AMRAP max wallballs (20#/14#) 3 minute AMRAP max AbMat sit ups 2 minute AMRAP max pull ups/ring rows   SPEEDFIT (Midtown 6AM) Warm Up: 20 lunges 20 PVC good mornings 20 PVC pass throughs 20 air squats 10 burpees 30 double unders/60 singles MetCon: 30-20-10 wall balls (20#/14#) burpees box jumps (24″/20″)Read more

GROUP CLASS WORKOUT Warm Up: 3 minute machine 2 minute squat hold 2 Rounds: 15 air squats 10 lunges 5 strict pull ups/10 ring rows Accessory Work: 14 minutes 50 weighted sit ups 4×8 single leg kettle bell deadlifts (each leg) 30 tempo goblet squats (slow on the way down, fast on the way up) MetCon: Welded & Welded Lean: 4 minute AMRAP 25 burpees max calorie row 2 minute rest 4 minute AMRAP 50 wall balls max calorie bike 2 minute rest 4 minute AMRAP 75 AbMat sit ups max calorie ski *Score is total calories.  Read more