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GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rounds 15 medball slams, 15 PVC PT, 15 air squats   Strength: 10 Sets (EMOM) 1 Power Snatch+1 OH Squat Foundational: 2 Hang Power Snatches   Metcon: Dynamic 8 Minute AMRAP 8 Front Squats @135/95 5 Burpee Pull Ups Rest 3 Minutes 8 Minute AMRAP 8 Thrusters @95/65 5 Lateral Burpees   Foundational 8 Minute AMRAP 8 Goblet Squats 5 Burpee to rig Rest 3 Minutes 8 Minute AMRAP 8 DB Thrusters 5 Burpees   Mobility: Pre – First Rib Mobilization w/ pvc and golf ball (pg. 246) Post – T-spine smash with lacrosse ball or roller (pg. 233)     SKILLS CLASS Ring Muscle Ups Handstand Walks Double Under Practice  Read more

Before anyone jumps to any conclusions with the title, Double Edge is not going anywhere!  This blog is dedicated to our member Al Castaldo who is leaving after being a member at Double Edge for a year now.  Now you may be asking who is Al?  Well, Al is the guy in the video on our homepage who tells his story about coming from a normal gym to a Welded gym.  If you haven’t yet seen the video CLICK HERE to watch the short flick. Along with being the face of a video, Al also shared his experiences of Welded through a blog series that Double Edge shared through our website.  The stories that he wrote were similar to most of our experiences when first entering a Welded gym wondering what we had gotten ourselves into. His journey with himself and with Double Edge through the past year has been...Read more

GROUP CLASS WORKOUT   Warm Up: 4 Rounds 30/30 Machine 85%/40% 2 Rounds 10 KB Swings, 15 PVC PT, 5 Burpees   Strength: Find 1RM Power Clean (14 Minutes) Foundational: 16 Moderate Power Cleans   Metcon: Dynamic 6 Min AMRAP 10 cal row 5 Burpees rest 4 min 6 Min AMRAP 10 cal bike 20 Double Unders   Foundational 6 Min AMRAP 10 cal row 5 Burpees rest 4 min 6 Min AMRAP 10 cal bike 40 Singles   Mobility: Pre – Super Front Rack Mobilization Post – 5 Mins On a Machine       OLYMPIC LIFTING CLASS Strength: Clean And Jerk Hang Power Snatch Back Squat   Accessory: Push Press Overhead Lunges       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 3 Rounds: 7 inch worms, 20 situps, 15 PVC pass throughs   Strength: 5×4 Push Press Increase in weight Every 90 seconds   Metcon: Dynamic 5 Clean and Jerks 135/95 15 Pullups 25 Cals Row 35 Wall balls 20/14 5 Clean and Jerks 135/95 35 Wall balls 20/14 25 Cals Bike 15 Pullups 5 Clean and Jerks 135/95   Foundational 10 Deadlifts 25 Ring rows 20 Cals Row 30 Wall Balls/Thrusters 10 Deadlifts 30 Wall balls/Thrusters 20 Cals Bike 25 Ring rows 10 Deadlifts   Mobility: Pre – Banded Bully (pg. 268) Post – Lat smash on lacrosse ball or foam roller       COMPETITORS CLASS WORKOUT  CLICK HERE       OLYMPIC LIFTING CLASS Strength: Power Snatch+Over Head Squat Power Clean   Accessory: Snatch High Pull Box Back Squat Strict PressRead more

GROUP CLASS WORKOUT   Warm Up:   3 Rounds 15 Med ball slams, 15 PVC PT, 5 Inch worms, 10 V-Ups   Strength: 18 Singles Sumo DL (Every 30 Seconds)   WOD:   Welded  15 Min AMRAP 200 m Run 10 OH Plate Lunges 45/25 10 Push Press 95/65 30 DU   Welded Lean 15 Min AMRAP 400 m Run 20 Russian Twists each side 20/16 20 Med ball Slams 20/16 30 DU   Mobility: Pre – Olympic Wall Squat (pg. 343) Post – T-Spine Smash on Foam Roller       OLYMPIC LIFTING CLASS Strength: Find 1RM Strict Press   Accessory: Super Set of: T-bar Row Belt Squats Glute Ham Raises       COMPETITORS CLASS WORKOUT CLICK HERE  Read more