Blog

Its 365 days later since we opened our doors to the public and we want to celebrate by passing down savings to the people who made Double Edge possible, YOU!  For the next 24 hours we will be having a 1 year anniversary sale that will include ALL of our Reebok gear including the Nano’s! The sale will end tomorrow night at 7:30pm and is only available to current members, so make sure to come on down while sizes and supplies last!   GROUP CLASS WORKOUT   Strength: 7×2 Front Squat @80% (Every 50 seconds) Warm Up: 1 min plank,20 hollow rocks, 20 banded good mornings, 20 OH squats PVC   Metcon: Dynamic 14 Minute AMRAP Buy In: 50 Wall Balls @20/14 5 DL @205/125 10 Cals Alt. 10 Box Jumps @24/20   Foundational 14 Minute AMRAP Buy In: 50 Wall Balls Thrusters 5 Deadlifts 10 Cals Alt. 10 Step...Read more

Most of you may already know, but for those who haven’t heard Perkville is up and running!  What is Perkville you say?  It is a online software that automatically awards perks to the members of Double Edge.  What can you do to earn perks?   It’s as simple as checking in to class, spreading the word of Double Edge on Facebook and Twitter, or bringing in a friend!  Each perk has an assigned amount of points that you are able to redeem for Nano’s, Fitaids and more! We know how awesome our members are in helping Double Edge grow and we wanted to make sure that each and every one of you were rewarded for your efforts.  As we continue to grow Perkville we encourage anyone who has questions, comments or ideas to share it with us!  If you haven’t received an invitation to Perkville please contact [email protected] or [email protected]...Read more

One of the hardest movements to master in the beginning of Welded is the dreaded double under!  There is no movement in Welded that can cause you instant pain and regret like the lash of a missed attempt!   To understand the double under it takes time, patience and constant coaching to finally get to the point that you can be automatic in the movement.  After you understand it all it takes is continued practice to become better and better. So what is the dilemma you may ask?  No its not understanding the double under (even though we are always here to help) its understanding what to do with the jump rope after you are all finished mastering the movement!  As you can see from the picture above it seems that the class who put away these jump ropes were in a drunken stooper with ropes placed in the wrong...Read more

GROUP CLASS WORKOUT   Warm Up:   2 Rounds of: 25 air squats, 20 hollow rocks, 10 burpees Finish with 20 scorpions   Strength: 4×6 Back squats at 70% Every 100 seconds   Metcon: Dynamic For Time: 50-40-30-20-10 Double Unders 15-12-9-6-3 Power Cleans 135/95 Toes to Bar   Foundational For Time: 100-80-60-40-20 Singles 18-15-12-9-6 Kb Swings 53/35 K2E/V-Ups   Mobility: Pre – Olympic Wall Squat (pg. 343) Post – Calf Smash on Foam Roller       SKILLS CLASS 15.3 Breakdown High Hang Efficiency GHD GHR       COMPETITORS CLASS WORKOUTS CLICK HERE       ENDURANCE CLASS WORKOUT Warm up: Glute Activation and hip flexor stretch   Metcon: 1 mile @ 70% Then: 4 rounds of 4oom run with 200m walking rest   Core Work:  Butts and Guts        Read more

GROUP CLASS WORKOUT   Warm Up:   4 Rounds 30/30 machine Get Warm! 20 scropions, 20 hollow rocks, 15 goblet squats   Strength: 7×2 Back Squat @80% (Every 1:15) Lean: 5×8 (Light-Moderate)   WOD:   Welded 21-15-9 Toes to Bar Burpees to rig Thrusters 95/65   Welded Lean 30-20-10 Plank to Push Up (Double) Burpees to Rig Thrusters 45/35 Cash Out: 500 Meter Row (Sprint)   Mobility: Pre – Banded Hip Extension (pg. 329) Post – Calf Smash With Foam Roller or Superfriend       ENDURANCE CLASS WORKOUT Warm up: DROMS   Workout: 4 round of: 25 Wall Balls 25 Cal Row   5 Minute Rest   4 Rounds of: 10 Kettle Bell Swing 10 Burpees   5 Minute Rest   4 Rounds of: 25 Cal on Bike 25 Double Unders       SKILLS CLASS WORKOUT  Bar Muscle Ups Double Unders Dumbell Snatch       COMPETITORS CLASS...Read more