Blog

By: Tammy Hamilton ‘Tis the season for holiday festivities! Buttered turkey, glazed ham, mashed potatoes and gravy, delicious appetizers, eggnog, holiday cookies, fudge, apple pie! It’s easy to see why the average person gains about a pound over the holidays. You don’t have to be part of that statistic! Here are 6 tips to help you stay fit during holiday parties all while enjoying yourself.  1. Don’t go hungry! Skipping meals throughout the day because you know you will be indulging will dramatically increase your cravings and you will end up consuming more calories than if you had eaten several healthy meals throughout the day. Try to eat as healthy as possible the rest of the day and you’ll feel better about treating yourself.  2. For every alcoholic beverage drink one glass of water. Not only will this help with a potential hangover but you will consume substantially less ‘liquid’ calories. Also, stick...Read 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 minutes machine 20 leg swings 1 minute ankle dorsiflexion stretch (each side) 15 PVC pass throughs 15 PVC good mornings 3 rounds: 10 air squats 10 Russian kettle bell swings (heavy) 5 groiners (each side) Strength: Back Squat (14 minutes) Welded: find 1 rep max Welded Lean/Volume: 5×6 (choose weight) MetCon: Welded: 3 Rounds 21 kettle bell swings (53#/35#) 15 pull ups 9 deadlifts (205#/135#) *1 minute rest after each round 13 minute time cap Welded Lean: 20-15-10-15-20 deadlifts (95#/65#) calorie bike/ski (alternate) Mobility of the Day: Yoga or ROMWOD.Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: (15 minutes) Super Set 4 x 8 weighted lunges (heavy) 4 x 30 band pull aparts 4 x 1 minute plank hold  MetCon: Welded: Every 4 Minutes for 4 Rounds 10 pull ups 15 push ups 20 kettle bell swings (53#/35#) 40 double unders/60 singles Adv: chest to bar pull ups, 10 handstand push ups Welded Lean: 16 Minute AMRAP 5 Rounds 20 wall balls (20#/14#, 10’/9′) 10 box jumps (24″/20″) Cash Out: max calories on the rower Mobility: 10 minutes. Pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more

By: Kris Thompson stand·ard ˈstandərd/ noun 1. 
a level of quality or attainment 2. 
an idea or thing used as a measure, norm, or model in comparative evaluations. When I asked your Double Edge coaches why it’s important for our members to perform movements to their respective standard this is what they all said: “If they don’t move to standard they’re not getting the full benefit of the movement and they’re just cheating themselves.” – Joaquin Ramirez “They will be less prone to injury and if you cut reps in the gym, you can’t cut reps in life. Your fitness doesn’t carry over, you can’t cut miles out of a 10 mile hike.” – Alvie Hafen “You’ll never be able to understand what your body can do if you’re not moving to full range of motion. If the speed limit is 65 and you’re always doing 50, you’re always going...Read more

GROUP CLASS WORKOUT Warm Up: 2 minute machine Dynamic Coach Warm Up Finish with: 20 arm circles 15 PVC pass throughs 15 PVC good mornings Strength: Strict Press (every 1:20) Welded: 5×4 (choose weight) Welded Lean: no strength MetCon: Welded: 15 minute AMRAP 50 wall balls (20#/14#, 10′,9′) 40 calorie row 30 box jumps 20 power cleans (115#/75#) 10 shoulder to overhead (115#/75#) Adv: 155#/105#, add 5 muscle ups to the workout Welded Lean: 2 Rounds 20 minute AMRAP 20 calorie ski 20 burpees 20 V-Ups 20 med. ball slams (20#/15#) 20 calorie bike 3 minute rest in between rounds Mobility of the Day: Glute Smash (pg. 300) Improves: Lower back and hip pain, “knee out” position   SKILLS CLASS (Midtown @ 4:30PM) Hamstrings & Lower Back   LADIES NIGHT (Midtown @ 6:30PM) Warm Up: Simon Says (hollow rock) 2 Rounds: 15 air squats 10 KB swings 5 inch worms Finish with: 20...Read more