Blog

GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 Sec. FLR 5 Push Ups (3 Sec. Down) Coaches Choice MetCon: Build: 15 Minute AMRAP 30 Push Ups 20 Alt. DB Snatches (40#/25#) 25/20 Cal Bike Welded: 15 Minute AMRAP 15 HSPU 20 Alt. DB Snatches (50#/35#) 500 Meter Row Warrior: 15 Minute AMRAP 20 Strict HSPU 20 Alt. DB Snatches (75#/50#) 500 Meter Row LEAN GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 Sec. FLR 5 Push Ups (3 Sec. Down) Coaches Choice MetCon: 5x 5 Minute AMRAP 7 Front Squats (95#/65#) 7 Lateral Burpees 200 Meter Run Rest 1 minute after each AMRAPRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 Goblet Squats (w/5 sec. pause) 15 Sec. Dead Hang 15/12 Cal. Machine Strength: Front Squat (every 2:00) Build: 5×5 Welded: 5×2 @85% Warrior: Find 3RM MetCon: Build: For Time: 42-30-18 Knee Raises 21-15-9 Power Cleans (95#/65#) 3 Minute Rest 18-30-42 Knee Raises 9-15-21 Front Squats 15 Minute Time Cap Welded: For Time: 21-15-9 T2B Power Cleans (115#/75#) 3 Minute Rest 9-15-21 T2B Front Squats 15 Minute Time Cap Warrior: For Time: 21-15-9 T2B Power Cleans (135#/95#) 3 Minute Rest 9-15-21 T2B Front Squats 15 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 2 Rounds 1 Mile Run 50 Air Squats 50 AbMat Sit Ups 1 Round 2K Row 100 Walking Lunges 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Power Clean + Push Jerk (every 1:30) 8 Sets (Rising) Clean Pulls (every 2:00) 5×4 @90% Strict Press (ever 1:30) 5×6Read more

This week’s Featured Athlete was chosen by Coach Kris! Keep working hard and making those gains Jen!⠀ “Jen has been a hard worker from Day 1, about 8 months ago, she comes in pushes herself and always asks what she can do to improve. Not only does she ask, she does it! She’s very coachable, great to be around, one of the loudest cheerleaders in the gym and always wants everyone around her to improve and push themselves along with her. She’s even brought her husband Eric in and has him working hard too. There’s a long list of reasons why Jen is so bad ass, but I’ll keep it short with everything I’ve already said. Keep up the awesome work and thanks for being such an integral part of not only my 7:30AM class but the DE Community as well. ” – Coach Kris “Double Edge has added value to...Read more

By: Joel Cochran Last month I wrote a blog titled “Build Bias” in which I touched on our 3 different programs (Build, Welded and Warrior) and how Build sometimes gets a bad wrap as the scaled or beginner program.  This Bias made me wonder if a veteran athlete can still see results from our base program? So what did I do? I made myself the test subject in which I started off with objective measurements in the form of a body scan and a test workout, then I completed 20 days of the build programming in 1 month (M-F).  I named this the #20daybuild challenge and below are my results.   We will first start off with the Body Scan.  During the #20daybuild challenge I mentioned that I wasn’t going to alter my diet or add in any additional programming that I wasn’t already doing before the challenge.  The point behind...Read more