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With Christmas just 24 hours away we want to remind everyone that we will be closing early today at 1pm and will remained closed through the 26th.  We want to wish everyone a very Merry Christmas and hope that you take the time to enjoy every moment with your closest family and friends during the holidays!  See you soon! http://youtu.be/3kX6rf9uw7w   GROUP CLASS WORKOUT   Warm Up: 6 Min AMRAP 15 OH Squats, 15 PVC pass throughs, 10 V-ups   Strength: 7×3 OH Squat (Choose weight) Normal: 7×3 Front Squat Every 90 seconds   Dynamic 4 Rounds 3 Minute AMRAP 4 Thrusters @115/75 6 Burpees to Rig 8 TTB 1 Minute Rest   Foundational 4 Rounds 3 Minute AMRAP 4 Thrusters/DB Thrusters 6 Burpees 8 K2E/V-ups 1 Minute Rest   Mobility: Pre – Anchored T-Spine (pg. 238) *RECOMMENDED Post – 5 Min Cool Down On Bike With Christmas Music  Read more

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

  If you have been to the gym lately you have probably hear about how the Welded Open is around the corner and its time to sign up!  For some of us we might know exactly what the “Open” is and how it works.  But, for the rest of us there are probably a few questions that you might have.   Below you will find the typical questions that most people will ask about the Open along with the answers to them.   Q – What is the “Open”? A – The open is a 5 week online Welded competition that is judged, scored and completed at a given Welded gym (i.e. Double Edge).  Each week there will be a single workout released online that competitors must complete and submit a score to www.crossfitgames.com.   There is a total of 5 workouts that competitors must complete in the 5 week...Read more

GROUP CLASS WORKOUT   Warm Up: 5 Rounds 30/30 on machine Get Warm! 15 PVC pass throughs, 15 pushups   Strength:  60 Heavy Hanging KB High Pulls 40 Wide Grip Pull Ups 50 Hollow Rocks 90 sec plank   Metcon: Dynamic 16 Min EMOM 10 Thrusters 95/65 13 Kb Swings 53/35 10 Burpees 13 Med Ball Slams 20/16   Foundational 16 Min EMOM 10 DB Thrusters 10 Kb Swings 7 Burpees 10 Med Ball Slams Mobility: Pre – Single leg flexion (pg. 303) Post – 5 min cool down on a machine       CROSSFIT OPEN 15.2 Heats start at 6pm  Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 10 Kb Swings, 10 Kb High Pulls, 15 Hollow rocks Finish with 20 PVC PT     Strength: 20 Power Snatches (1 Every 30 seconds) Foundational: 20 Hang Power Snatches   Metcon: Dynamic 15 Minute AMRAP 15 Cals Alt. 12 Box Jumps 24/20 9 Push Press @115/75   Foundational 15 Minute AMRAP 15 Cals Alt. 12 Step Ups 9 DB Push Press   Mobility:   Pre – Anterior Compartment Smash Post – Thoracic Spine Smash on Lacrosse Ball or Foam Roller  Read more