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GROUP CLASS WORKOUT   Warm Up: 3 lap run 1 min plank, 25 air squats, 20 situps, 10 pushups Finish with 15 PVC PT, GM, 20 leg swings each, 20 scorpions   Skills: Tire flips, Hand Stand Pushups, OHS, Toes to Bar 16 minutes   Metcon: Welded   3 Rounds 10 Pullups 10 Thrusters 75/55 3 Rounds 10 C2B 10 Thrusters 95/65 Cooldown: 5 Min Foam Roller Quads/Back Welded Lean 5 Rounds 15 Burpees 10 Thrusters 75/55 Cooldown: 5 Min Foam Roller Quads/Back   Mobility Of The Day: Tricep Extension Smash (pg. 276) Improves: Front Rack Position, OH Position, Elbow Pain     OLYMPIC LIFTING CLASS 8 to 9am With Coach Alvie     MASTERS CLASS (AGES 40+) 8:30 to 10am With Coach Arthur     COMPETITORS CLASS 6:30 to 8pm With Coach LeoRead more

GROUP CLASS WORKOUT   Warm Up: 1 min plank, 20 scorpions 2 Rds: 20 Banded GM, 10 Strict DB Press, 20 air squats   Strength:Sumo DL 15 Singles Every 45 seconds Lean: No Strength   Metcon:   Welded 7 Rounds 7 Power Cleans 95/65 7 Thrusters 95/65 7 Hand Release PU   Welded Lean 6 Rounds 30/24 Cal Alt. Machine 20 Wall Balls 20/14   Extra Gains: 60 V-ups   Mobility Of the Day: Monkey Bar of Death (pg. 349) Improves: Deadlift, Hip Extension, Back, Hip and Knee Pain     OPEN GYM 8 to 9am     SKILLS CLASS 4:30 to 5:30pmRead more

Its the beginning of the month and that can only mean one thing, Broga and Brews!  Come join us Thursday night as we partake in some yoga and intake some craft beers from Silver Peak Brewery.  Make sure to sign up as spots are limited!   GROUP CLASS WORKOUT   Warm Up: 3 Rds of: 10 Goblet Squats, 10 Pushups 15 PVC PT, 10 GM, 5 burpees 1 min Banded Front Rack Mobilization   Strength: 7 Sets (Every 2 Minutes) 3 Deadlifts+3 Power Cleans+3 Front Squats   Metcon: Welded 9 Min AMRAP Open 13.4 3-6-9-12-15-18….. Clean and Jerk 135/95 Toes to Bar Rest 3 Min 3 Min Max Burpees to Rig   Welded Lean 15 Min AMRAP Buy In: 40 Burpees to Rig 10 Box Jumps 24/20 10 Push Press 75/55 10 Cal Bike   Mobility of The Day: Banded Hip Capsule Improves: Any and every squat!     YOGA...Read more

At 9am on Friday we will be releasing a special announcement about Double Edge South that will only be available to those with the Double Edge App!  If you haven’t already downloaded our app head to the app store and get it!  You won’t want to miss this!   GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 50 Push Ups 40 Pull Ups 50 Hollow Rocks  15 Minute Time Cap     Metcon: Welded   16.1   Welded Lean Partner 3 Rounds 400m Run (Both) 50 Thrusters 45/35 90 sec plank (Both) 50 Burpees to Rig   Mobility Of the Day: Super Friend Calf Smash Improves: World Peace     YOGA SCHEDULE Strengthen & Lengthen 6 to 7amRead more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rounds: 15 KBS Russian, 12 pushups, 9 OHS PVC Finish with: 1 Min OH Banded Distraction, 15 PVC PT, GM   Strength: Power Snatch 7×3 Every 1:15 Lean: Hang Power Snatch   Metcon: Welded 3 Rounds 20/16 Cal Row 10 Clean and Jerks 115/75 20 Box Jump Overs 24/20 10 Burpee to Rig Adv: 135/95   Welded Lean 15 Min AMRAP 20/16 Cal Bike 30 Russian Twists 20/16 20 Med Ball Slams 20/16 10 Med Ball Burpees 20/16 Adv: 30/20   Mobility of The Day: Lat Smash Improves: Overhead Position, Shoulder Pain     YOGA SCHEDULE  Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more