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Group Class Workout:   Warm Up: Trainer Choice   Accessory Work: 14 minute time cap 5X3 wide grip strict pull up (pause at the top, slow on the way down) 100 banded face pulls 100 walking lunges   MetCon: Welded & Welded Lean: “Dice Game” 30 minute AMRAP 6 pull ups 12 med-ball slams (20#/15#) 6 calorie bike 12 burpees to a plate 6 box jumps (24″/20″) 12 alternating dumbbell snatches (45#/30#) Teams of 2-5 Score is total # of completed dice rolls Adv: chest to bar pull ups, 60#/45# dumbbells   Mobility: 10 minutes – pick a weakness, attack it. Get better. Give you body the attention it deserves.Read more

How Water Can Improve Your Health By: Sharae Townsend 5 Benefits of Drinking More Water Water helps unclog pores and clear the skin. Water aids digestion and keeps things going with the flow; water also helps the kidneys do their job to flush out the toxins in our bodies. Water can prevent cramps and strains which may occur when the body is dehydrated. When we sweat our muscles lose water so we need to drink more water to give those muscles fuel. Water can also help us cut calories; drinking water makes you feel full so it can curb some of those junk food cravings. Try drinking a glass of water about 30 minutes before a meal and see how it can help lighten your appetite. Having a nice glass of water makes you feel refreshed and awake so if you aren’t already addicted to caffeine you can give water...Read more

Trust us. We understand busy schedules. In fact, many of the members we have here at Double Edge Fitness initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time. That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible. HOW TO MAKE THE MOST OF YOUR TIME AT DOUBLE EDGE FITNESS: SET A TRAINING SCHEDULE While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.” A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit,...Read more

This upcoming Thursday Double Edge will be participating in the annual Midtown Art Walk.  This event was created to celebrate and support the local businesses and artists in the Midtown area.  Each participating businesses is paired with a local artist so that both can benefit in showcasing themselves during the event.  Our local artist will be Chris Holloman, a photographer who has helped take some incredible shots for us.  If you would like to see some of Chris’s work you can visit his website at http://www.katipocreative.com/ The Midtown Artwalk starts at 4pm and goes throughout the night until 9pm.   We invite all of our member to come down for a night in Midtown and see what it has to offer!  For more information on the event you can visit http://renomidtownartwalk.com/ or you can email [email protected]     Group Class Workout   WARM UP 5 Min AMRAP 7 Light Goblet Squats, 7 Pushups,...Read more

Jonathan’s Welded Story – Day 1: Karen My Welded story begins at a party in Vegas the summer of 2012. I showed up knowing only one person that I went to high school with in Florida, but quickly began making friends. One of these friends was, coincidentally enough, Alvie. As Alvie and I grew closer, I began to see how passionate he was about his training, both for himself and those he trains. Having never been very athletic nor spent more than a few days exercising in a row since high school, I was nervous to try Welded; however, Alvie was not only encouraging, but very persistent. I finally caved and decided to give it a try. Day 1 workout: Karen, 150 wall balls for time. Wow, all my fears came true. This stuff was tough. I left never wanting to go back again, but Alvie told me to just...Read more