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GROUP CLASS WORKOUT   Warm Up:   Trainer Choice   Strength: 10 Minute EMOM 2 Squat Clean Thrusters Lean: 2 Power Clean+Push Press   Metcon:   Welded & Welded Lean For Time: 2K Row OR 1 Mile Run OR 10 Min Bike Test   Cooldown 3-5 minutes Abs: 90 sec plank 30 V-Ups, 30 Oblique V-Ups each side 30 Weighted Situps 90 sec plank   Mobility Of the Day: Anterior Compartment Smash (pg. 371) Improves: Shin splints/Knee and Ankle Pain       OPEN GYM 8am to 9am       SKILLS CLASS Pull up practice Biceps and triceps       MOBS AND YOGS 5:30pm to 6:30pm Yoga only       LADIES NIGHT    Warm Up: 2 mins on a machine 2 round of: 15 Air Squats 15 PVC PT 15 KB Swings   Skill Of The Month: Snatch: Bergner Warm Up 8 Rounds every 1:15 of: 1...Read more

by Jacob Wellock We go through life and we may not realize it, but we tend to develop habits. They run our daily lives and we may never even think about them. For instance, do you brush your teeth before or after your shower? Do you drive the same way to work everyday? Or do you check your social media every night before you go to bed? Habits can be both good and bad, what kind are you developing? Anyone you talk to will tell you that they want to develop good habits instead of bad, that is just human nature, but are we taking the measures to replace those bad habits with good ones. When we decide to take a break from the gym and stop working out, it is very easy to get out of that groove and hard to get back in, but when you do get...Read more

The VISION of Double Edge Fitness By: Derek Wellock’   “To create an unparalleled experience through fitness that forever enriches the lives of the people in the community.”   This past month the Double Edge Team went on our annual retreat to plan the 2016 year.  A lot of great stuff came out of this retreat but the best was we nailed down our Vision, Mission, and Core Values for Double Edge.  This is one of the hardest things I have ever done as a business owner.  It is very hard to define who you are and what you believe, in a short sentence that every person from employee to customer can get behind and truly believe in. From the time Double Edge has opened up to what it is now, it has changed and evolved so much.  It was impossible to truly nail down our vision at the beginning,...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 1 min plank, 25 air squats, 20 situps, 10 pushups Finish with 15 PVC PT, GM, 20 leg swings each, 20 scorpions   Skills: Tire flips, Hand Stand Pushups, OHS, Toes to Bar 16 minutes   Metcon: Welded   3 Rounds 10 Pullups 10 Thrusters 75/55 3 Rounds 10 C2B 10 Thrusters 95/65 Cooldown: 5 Min Foam Roller Quads/Back Welded Lean 5 Rounds 15 Burpees 10 Thrusters 75/55 Cooldown: 5 Min Foam Roller Quads/Back   Mobility Of The Day: Tricep Extension Smash (pg. 276) Improves: Front Rack Position, OH Position, Elbow Pain     OLYMPIC LIFTING CLASS 8 to 9am With Coach Alvie     MASTERS CLASS (AGES 40+) 8:30 to 10am With Coach Arthur     COMPETITORS CLASS 6:30 to 8pm With Coach LeoRead more

GROUP CLASS WORKOUT   Warm Up: 1 min plank, 20 scorpions 2 Rds: 20 Banded GM, 10 Strict DB Press, 20 air squats   Strength:Sumo DL 15 Singles Every 45 seconds Lean: No Strength   Metcon:   Welded 7 Rounds 7 Power Cleans 95/65 7 Thrusters 95/65 7 Hand Release PU   Welded Lean 6 Rounds 30/24 Cal Alt. Machine 20 Wall Balls 20/14   Extra Gains: 60 V-ups   Mobility Of the Day: Monkey Bar of Death (pg. 349) Improves: Deadlift, Hip Extension, Back, Hip and Knee Pain     OPEN GYM 8 to 9am     SKILLS CLASS 4:30 to 5:30pmRead more