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GROUP CLASS WORKOUT   Warm Up:  20 medball slams, 3 lap run 20 hollow rocks, 2 lap run 15 PVC GM, 1 lap run   Strength: 6×3 DL Start at 65% increase in weight Lean: 6×6 DL @50% Every 1:20   Metcon: Welded 12 Min AMRAP 3 Power Cleans 185/125 10 Toes to Bar 30 Double Unders 1 Minute Rest 3 Min MAX Burpees to rig   Welded Lean 12 Min AMRAP 10 KB Swings 53/35 10 KB Lunges 53/35 10 Box Jumps 20/14 15 Ab Mat Sit ups 1 Minute Rest 3 Min MAX Burpees to rig   Mobility: Pre – Posterior Chain Floss (pg. 351) Post – Overhead smash and floss       OPEN GYM 8AM TO 9AM       SKILLS CLASS Box Jump Variation and High Test Shoulder to Overhead Work       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 4 burpees, 8 pushups, 12  air squats Finish with 25 PVC PT   Strength: Super Set: 5×8 HammerCurl and 5×10 HEAVY Goblet Squats Finish with:4×1 Minute Planks w/ 30 Second Breaks   Metcon:   Welded Partner WOD 50-40-30-20-10 DB Snatches Total ALT. 60/35 Cals Bike Hollow Rocks Wall Balls 20/14 25-20-15-10-5 Clean and Jerk 135/95 28 Min Time CAP Welded Lean Partner WOD 60-50-40-30 Cals Bike DB Snatches Total ALT. 60/35 Cals Rower Hollow Rocks Wall Balls 20/14 28 Min Time CAP   Mobility: Pre – Shoulder Rotator Smash & Floss (pg. 251) Post – 5 minute cool down walk       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 20 scorpions, 15 pushups 25 airsquats, 15 PVC PT, 10 PVC GM, 10 burpees   Strength: Find 1RM DL (14 Minutes) Lean: 6×4 Moderate Weight     Metcon: Welded Jackie 1000m Row 50 Thrusters 45/35 30 Pullups   Welded Lean 800m Run 50 Wall Balls 20/14 30 Box Jumps 24/20   Mobility: Pre – Banded Hip Capsule Mobilization Post – Quad Smash on Roller       OPEN GYM 8am to 9am       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: 75 DU, (120  singles) 2 Rounds 15 Russian KB Swings, 45 sec plank, 4 inchworms FInish 20 PVC PT   Strength: 10 Sets 1 Power Snatch+1 Hang Power Snatch (EMOM) Lean: 3 Hang Power Snatches     Metcon: Welded  3 Rounds 6 Power Cleans 135/95 12 Pullups Rest  1 minute 3 Rounds 6 Front Squats 135/95 12 Burpees to Rig   Welded Lean 5 Rounds 10 Box Jumps 24/20 10 Thrusters 75/55 13/10 Cal Row   Mobility: Pre – Anchored T-Spine (pg. 238) Post – Quad Smash on Roller       OLYMPIC LIFTING  8am to 9am with coach Kyle       COMPETITORS CLASS WORKOUT CLICK HERERead more

Congratulations to Casey Marvin for being our week one winner of the #DECFlag contest!  We have seen a bunch of great pictures so far and can’t wait to see the rest of them!  This weeks prize will be announced tomorrow along with the grand prize for best photo!   Keep those photo’s rolling and remember to tag @doubleedgefitness and include #DECFlag in every one of your posts!     GROUP CLASS WORKOUT     Warm Up: 2 min machine, 25 hollow rocks 25 Banded GMs, 15 pushups 2 Rounds 15 air squats, 15 Russian KB swings   Strength: 16 Singles Sumo DL 1 Rep every 25 seconds 75-80%   Metcon:   Welded 3-5-9-5-3 Clean & Jerk 135/95 After every set: 40 DU 200 m Run   Advanced: Clean & Jerk 155/105   Welded Lean 7-9-13-9-7 Thrusters 85/55 After every set: 40 DU 200 m Run Advanced: Thrusters 95/65   Mobility...Read more