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GROUP CLASS WORKOUT   Warm Up: 4 minutes 40/20 machine 15 goblet squats, 20 lunges,, 20 scorpions   Strength: 5×4 Heavy Back Rack Lunges Each Leg Lean: 5×5 Moderate Back Rack Lunges Each Leg Every 1:30   Metcon: Welded/Welded Lean   Test Day : )   Mobility: Pre – Olympic Wall Squat (pg. 343) Post – Piriformis Smash on Lacrosse Ball       OPEN GYM 8am to 9am       SKILLS CLASS WORKOUT  Box Jumps Pistols Leg Accessory       COMPETITORS CLASS WORKOUT CLICK HERERead more

Two things- First, I apologize that I haven’t had more updates through the pregnancy; I had hoped to write more blogs with my progress. Second, I want to thank everyone at the gym who have been extremely encouraging as I continue to attempt to work out… and keep moving. It has been very motivating for baby and myself. I am now going on 33 weeks. To update those who may become pregnant and are curious how the progression will affect them, through my second trimester, I felt really good still. I truly feel that continuing to workout throughout my pregnancy has kept my energy levels up. I’m not as quick as I used to be, but of course things progressively slow down. I stopped doing cleans, jump rope, and continued to avoid lifting or squatting heavy weight. I was still running, well jogging, short distances and felt ok. I think...Read more

We want to congratulate Monica for being our week 2 winner of the #DECFlag contest!  Monica won a 6 month yoga membership along with a Lululemon yoga mat, yoga block and carrying strap.   Monica was able to convince some brave man to wear the Double Edge American flag shirt during a Rodeo to make us look tougher than we really are! Thank you to everyone who continues to participate in the #DECFlag contest!  We have seen some great photo’s posted by our members in which you can see for yourself by searching on your Instagram page #DECFlag.  If you don’t have an Instagram page but still want to participate just send over your picture to [email protected] and he will get it up on the page!  Remember you can post as many times in a week as you want so get out there and get clicking! Moving into week 3...Read more

Today on September 11th, 14 years after our nation was changed forever we will be remembering those lost by participating in two Hero WOD’s.   These WOD’s are just a short amount of time in our day that we can honor those who were first to respond and to those families who had to deal with the tragic loss of losing a loved one.     GROUP CLASS WORKOUT   Warm Up:  3 min machine, 3 lap run 2 Rounds 15 KBS Russian, 12 pushups, 9 jump squats Finish with 20 PVC PT, 20 PVC GM, 20 scorpions   No Strength! Hero WODs     Welded “McGhee” 30 Min AMRAP 5 Deadlifts  275/185lbs 13 Push-ups 9 Box Jumps 24/20   Welded Lean “Morrison” 50-40-30-20-10 Wall balls 20/14 Box Jumps 24/20 Kettlebell swings 53/35   Mobility Of The Day: Barbell Quad Smash (pg. 326) Improves: Hip Function/Knee and Low Back Pain...Read more

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 10 Wall Balls, 10 lunges, 15 situps, 4 burpees 10 stretch lunges, 20 leg swings each, 1 minute hip capsule     Strength: Find 1 Rep Max Squat Clean 14 Minutes Lean: 6×4 Power Cleans Moderate weight     Metcon:   Welded 4 Rounds 6 Power Cleans 135/95 12 Pullups 3 Rounds 5 Squat Cleans 135/95 10 Lateral Burpees Advanced: 155/105   Welded Lean 4 Rounds 5 Hang Power Cleans 115/85 10 Burpees 20 Air Squats 20 Ab Mat Situps Advanced: 135/95   Mobility Of The Day: Adductor Smash Improves: Knee pain, Knee Out Position, Bottom of Squat       OPEN GYM 8 to 9am       MASTERS CLASS (AGES 40+) 8:30 to 9:45am with Coach Arthur       COMPETITORS CLASS 6:30 to 8pm with Coach JacobRead more