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Ever walked down a dark street and wonder what would happen if a deranged elf would jump out of the shadows and try and attack you?!  No?  Okay maybe that wasn’t the best example due to the fact that elfs are cute and more importantly fictional, but none the less it is better to be prepared for the unknown then to never be prepared at all!  This is why Double Edge looked high and low to find the two best possible teachers (who just happened to be two members of Double Edge) to coach our first every women’s self defense class Tomorrow at 6:30 PM former MMA pro Rick Reeves and current UFC pro Paige Vanzant will host a 2 hour self defense class that will focus on giving women the tools to defend themselves no matter the situation or the perpetrator.  With over 10 years of combined professional experience Rick...Read more

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