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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

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Single Leg KB RDL (each side) 15 Russian KBS Strength: Snatch Accessory (every 1:30) Build: 5x 3 Snatch DL + 9 HSHP Welded: 5x 3 Snatch DL + 1 HSS Warrior: 5x 4 Snatch Pulls @90% MetCon: Build: 3 Rounds 9 Pull Ups 3 Thrusters (105#/80#) 3 Minute Rest 3 Rounds 7 Pull Ups 4 Thrusters (95#/65#) 3 Minute Rest 3 Rounds 5 Pull Ups 5 Thrusters (75#/55#) 19 Minute Time Cap Welded: 3 Rounds 12 Pull Ups 3 Thrusters (145#/100#) 3 Minute Rest 3 Rounds 9 Pull Ups 4 Thrusters (135#/95#) 3 Minute Rest 3 Rounds 6 C2B Pull Ups 5 Thrusters (115#/75#) 19 Minute Time Cap Warrior: 3 Round 12 C2B Pull Ups 3 Thrusters (175#/115#) 3 Minute Rest 3 Rounds 9 C2B Pull Ups 4 Thrusters (155#/105#) 3 Minute Rest 3 Rounds 6 C2B Pull Ups 5 Thrusters (135#/95#)...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 Hang DB Snatches (each side) 5 Broad Jumps 10 Air Squats MetCon: Build: 4 Rounds 16 Alt. DB Snatches (35#/20#) 12 Box Jump Overs (24”/20”) 8 Single Arm OHS (each side) 16 Minute Time Cap Welded: 4 Rounds 16 Alt. DB Snatches (50#/35#) 12 Box Jump Overs (24”/20”) 8 Single Arm OHS (each side) 16 Minute Time Cap Warrior: 4 Rounds 16 Alt. DB Snatches (75#/50#) 12 Box Jump Overs (30”/24”) 8 Single Arm OHS (each side) 16 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 Hang DB Snatches (each side) 5 Broad Jumps 10 Air Squats MetCon: Partner WOD 2 Rounds 10 Minute AMRAP 400 Meter Run 500 Meter Row 10 Minute AMRAP 10 Single Arm KB Push Press (35#/26#, each side) 10 Single Arm KB Front Squats (35#/26#, each side) 10 Burpees 20 KB Swings (35#/26#) *Partner one will...Read more