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GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Skills: 5×4 Bench Press (Every 90 Seconds-Increase in weight) Metcon: Dynamic 10 Minutes of 30/30 sprints/rest Row or Bike or Skier Score it total Cals 3 Minute Rest For Time: 10-8-6-4-2 DB Snatches @50/35 Each Arm Front Squats @115/85   Foundational 10 Minutes of 30/30 sprints/rest Row or Bike or Skier Score it total Cals 3 Minute Rest For Time: 10-8-6-4 DB Snatches Each Arm Goblet Squats   Mobility: Pre – Anterior compartment smash (pg.264) Post – Hip Capsule Mobilization (pg. 315)     SKILLS CLASS  Toes to bar Double Under Sled fun   MOBILITY CLASS Stabilizing the bottom of the squat resolving hip painRead more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 pvc goodmornings, 12 v-ups, 10 goblet squats   Strength: 12 Singles (Heavy snatch DL) Choose weight (Every minute) Foundational: Moderate weight 12×3   Metcon Dynamic 4 Rounds 90 sec MAX Effort Row 45 second rest 2 min rest between machines 4 Rounds 90 sec Max Effort Bike 45 second rest Foundational 4 Rounds 90 sec MAX Effort Row 45 second rest 2 min rest between machines 4 Rounds 90 sec Max Effort Bike 45 second rest Mobility: Pre – Light Thoracic smash on roller Post – Hamstring Stretch with band on the ground     COMPETITORS CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 pvc goodmornings, 12 v-ups, 10 goblet squats   Strength: Find 1RM Strict Press 8×4 DB Chest Press 8×15 Band Pulls   Metcon: Partner WOD – 3 Rounds 90 seconds on 40...Read more

GROUP CLASS WORKOUT   Warm Up: 2 Min Machine 25 Goblet squats, 20 lunges, 15 burpees   Strength: 9×2 Touch and Go Power Cleans @80% (Every Minute)   Metcon: Dynamic  4 Rounds 7 Toes to Bar 14 Box Jumps 24/20 7 Snatches @115/75 Foundational 4 Rounds 7 K2E/ V-ups 14 Step Ups 6 DB Snatches Each Arm   Mobility: Pre – Super Front Rack Post – Achilles smash and floss on KB     COMPETITORS CLASS WORKOUT WOD posted on www.wodfollow.com  Read more

Last but not least is a man of many words, facial expressions and witty analogies (“put the bar down like a baby eagle”).  Jacob brings an energy and positivity that is unmatched and unrivaled.  Along with his burning passion to compete and his keen ability to bring the best out of everyone, Jacob brings an extra edge to an already competitive team.  Don’t let his aggressive demeanor towards devouring PR’s and crushing wods fool you though, Jacob is as caring and loving as any man could be.  From spending extra time with a member after class to giving you one of his signature hugs Jacob is the true meaning of Double Edge. If Jacob has inspired you or helped you become better feel free to share your gratitude by emailing [email protected] by Thursday or by leaving a comment on our Facebook page.  Thank you again for everyone who has brought...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