Blog

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 jump squats, 10 lunges, 15 hollow rocks   Strength: 5×4 Front Rack Lunges Each Leg (Increase in weight) Every 2 minutes   Metcon: Dynamic 17 Min Time Cap 4 Rounds: 15 Box Jumps 24/20 50 DUs 10 Burpees 10 DB Snatches 65/35   Foundational 17 Min Time Cap 3 Rounds: 15 Step Ups 150 Singles 10 Burpees 10 DB Snatches   Mobility: Pre -Hip Capsule Mobilization (pg. 315) Post – Super Couch With Wall Ball (pg. 331)     SKILLS CLASS Butterfly efficiency Rope Climbs Double Under/Triple Under      Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 30 air squats, 25 situps, 20 lunges, 15 pushups, 10 burpees   Strength: 30 Chin Ups then SUPER SET: 4×15 Standing DB Upright Row Heavy 4×10 Lunges Each Leg Heavy 4×20 Oblique V-Ups Each Side   Metcon: Dynamic For Time: 50 Ab Mat Situps 40 Air Squats 30 Cals Row 20 T2B 10 Clean and Jerks 135/95 20 T2B 30 Cals Bike 40 Air Squats 50 Ab Mat Situps   Foundational For Time: 45 Ab Mat Situps 35 Air Squats 25 Cals Row 15 K2E/V-Ups 20 KB Swings 15 K2E/V-Ups 25 Cals Bike 35 Air Squats 45 Ab Mat Situps Mobility: Pre – Anchored T-spine (pg. 238) Post – Superfriend quad smash or foam roller quad smash     COMPETITORS CLASS WORKOUT   Warm Up: 3 lap run 30 air squats, 25 situps, 20 lunges, 15 pushups, 10 burpees   Strength:...Read more

It can be tough being a woman in this world, let alone being the only woman on the Double Edge staff!  But if there is a woman who can handle all the jokes and testosterone of an all male staff it is Sabrina.   She has been a true blessing to the staff of Double Edge with her positive attitude and infectious personality, Sabrina has been able to bring a female touch that i am sure most members of the gym can appreciate! Sabrina will be the next coach up to show our appreciation to for all of the hardwork and patience when dealing with all the “boys”.   If you have a short story or just a few kind words you would like to share with Sabrina you can email [email protected] by Friday when Sabrina will be posted on our Facebook page. Thank you again to everyone who has...Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice   Strength: Dyn: 40 Strict Pull Ups Found:30 Strict/45 Ringrows Dyn: 60 Push Ups Found: 50 Pushups Dyn: 20 Heavy Alt. DB Snatches Found: 20 Heavy Alt. DB   Metcon: Dynamic Partner WOD 50-40-30-20-10 Bike Row Alt. Cals Double Unders 25-20-15-10-5 Front Squat 155/105 Power Clean 155/105   Foundational Partner WOD 50-40-30-20-10 Bike Row Alt. Cals Singles 30-25-20-15-10 Goblet Squats KB Swings Mobility: Pre – Posterior Chain Floss Post – Super Friend Calf Smash     COMPETITORS CLASS WORKOUT   CLICK HERE  Read more

Building a Team Through Fitness By Derek Wellock Welded is what Double Edge is all about and usually we like to discuss the health and fitness benefits of exercise with in our trainer’s corner of the monthly news article.  This month I want to change that up a little bit and discuss how you can build a team through exercise.   You may think the word team here is used as a sports team or some sort of competitive team.  That is not what I want to talk about.  I want to show you how some of the best and strongest friendships, business relationships and teams can be built through Welded.   Anyone who has watched a documentary on the Navy Seals or remembers back to their high school or college sports days when you had some of your closest friends as teammates.  These are people you would lean on when...Read more