Blog

Alvie is my morning barista–serving up solid, fun, and definitely challenging workouts at the way-to-early hour of 5 am. I am very thankful that he is able and willing to show up each and every morning to teach this class. If there was no 5 am class, I would almost never get a workout. He has never been late, he never complains, and he confidently guides us bleary-eyed early birds through the workout and sends us on our way feeling so much better. This is definitely better than any cup of coffee I could substitute for my Double Edge hour (and I love coffee)! To get only better, when it’s over, Alvie has a freshly brewed pot of coffee ready for indulging! So, Alvie, thank you for each and every 5 am. I am ever grateful to you for being a keep component of my ongoing fitness and betterment. –Silver Dwinell Alvie Alvie was...Read more

GROUP CLASS WORKOUT   Warm Up: 45 sec plank 2 Rounds 10 light DB press, 15 PVC PT, 5 inchworms 45 sec plank   Strength: 6×3 Bench Press (Start @70% and increase in weight) Every 90 seconds   Metcon: Dynamic 40-30-20 Wall balls 20/14 KB Swings 53/35 Ab Mat Situps Every 2 Minutes 4 Burpees Start with Burpees 🙂   35-25-15 Wall balls KB Swings Ab Mat Situps Every 2 Minutes 3 Burpees Start with Burpees 🙂   Mobility: Pre – Anterior Compartment Smash (pg. 264) Post – Barbell or foam roller quad smash     WEIGHTLIFTING CLASS   Strength: Snatch Off Block Back Squat Push Press   Accessory: Good Mornings       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 12×1 Back Squat @85% (Every 50 seconds) Metcon: Dynamic 4 Rounds 3 Min AMRAP 5 Front Squats 135/95 7 Toes to Bar 9 Push ups Rest 1 min   Foundational 4 Rounds 3 Min AMRAP 5 Goblet Squats 7 K2E/V-Ups 9 Push ups Rest 1 min   Mobility: Pre – Olympic Wall Squat (pg. 343) Post –  Calf Smash on foam roller       ENDURANCE CLASS WORKOUT Metcon: 3,000m Row 6 min recovery on bike 2,000m Row 6 min recovery on bike 1,000m Row   Core Work: Butts & Guts       MOBILITY CLASS Its just a Lacrosse Ball, or is it? – How to become pain free with the little red ball       SKILLS CLASS WORKOUT Member’s pick what 15.2 is and complete the workout!       LADIES CROSSFIT Warm-Up: Two Rounds: 20 PVC...Read more

Hi guys, my name is Cassie Wellock. As many of you probably know, I am Derek’s wife at Double Edge, and we are currently expecting. At 15 weeks currently, this is my first time being pregnant. So between Derek and I, we decided to share our experience, to hopefully give insight to other women on specifically continuing to work out and do Welded as your body goes through many changes! Also, I wanted to share the modifications that I’m currently making in the WODs and update those as the pregnancy progresses. And I just want to point out, that every woman is different with pregnancy. This blog is shares my experience. Of course if there are any medical reasons or complications with your pregnancy then you should definitely consult your doctor before starting/continuing to work out. Modifications- Below are a series of pictures taken by the amazingly talented Chris Holloman. Below...Read more

GROUP CLASS WORKOUT   Warm Up: 6 Min AMRAP 7 KB swings, 9 KB high pulls, 11 air squats Finish with 20 PVC PT   Strength: 14 Power Cleans @75-85% (Heavy) Every 45 seconds Lean: 3 Cleans Moderate weight   Metcon: Welded/Welded Lean Test Day For Time: 2000m Row or 1 Mile Run   Recovery for row is 800m jog. Recovery for run is 1000m row.   Mobility: Pre – 5 to 10 mins on the bike Post – Piriformis Smash or Calf Smash       ENDURANCE CLASS WORKOUT Starts at 8am with Coach Derek and Coach Aloha       COMPETITORS CLASS WORKOUT CLICK HERE          Read more