Blog

Its the beginning of the month and that can only mean one thing, Broga and Brews!  Come join us Thursday night as we partake in some yoga and intake some craft beers from Silver Peak Brewery.  Make sure to sign up as spots are limited!   GROUP CLASS WORKOUT   Warm Up: 3 Rds of: 10 Goblet Squats, 10 Pushups 15 PVC PT, 10 GM, 5 burpees 1 min Banded Front Rack Mobilization   Strength: 7 Sets (Every 2 Minutes) 3 Deadlifts+3 Power Cleans+3 Front Squats   Metcon: Welded 9 Min AMRAP Open 13.4 3-6-9-12-15-18….. Clean and Jerk 135/95 Toes to Bar Rest 3 Min 3 Min Max Burpees to Rig   Welded Lean 15 Min AMRAP Buy In: 40 Burpees to Rig 10 Box Jumps 24/20 10 Push Press 75/55 10 Cal Bike   Mobility of The Day: Banded Hip Capsule Improves: Any and every squat!     YOGA...Read more

At 9am on Friday we will be releasing a special announcement about Double Edge South that will only be available to those with the Double Edge App!  If you haven’t already downloaded our app head to the app store and get it!  You won’t want to miss this!   GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 50 Push Ups 40 Pull Ups 50 Hollow Rocks  15 Minute Time Cap     Metcon: Welded   16.1   Welded Lean Partner 3 Rounds 400m Run (Both) 50 Thrusters 45/35 90 sec plank (Both) 50 Burpees to Rig   Mobility Of the Day: Super Friend Calf Smash Improves: World Peace     YOGA SCHEDULE Strengthen & Lengthen 6 to 7amRead more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rounds: 15 KBS Russian, 12 pushups, 9 OHS PVC Finish with: 1 Min OH Banded Distraction, 15 PVC PT, GM   Strength: Power Snatch 7×3 Every 1:15 Lean: Hang Power Snatch   Metcon: Welded 3 Rounds 20/16 Cal Row 10 Clean and Jerks 115/75 20 Box Jump Overs 24/20 10 Burpee to Rig Adv: 135/95   Welded Lean 15 Min AMRAP 20/16 Cal Bike 30 Russian Twists 20/16 20 Med Ball Slams 20/16 10 Med Ball Burpees 20/16 Adv: 30/20   Mobility of The Day: Lat Smash Improves: Overhead Position, Shoulder Pain     YOGA SCHEDULE  Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pmRead more

With only 18 days left its time to crank up the challenge with 18 thrusters unbroken at 105/70lb for RX and 95/65.  Good luck and don’t forget to take a picture and show the front desk to get your raffle tickets!     Daily Workout 4/13/16   Warm Up: 3 lap run, 1 min Plank OR :45 sec Handstand Hold 2 Rounds: 12 OHS PVC, 15KBS Russian, 3 Inch Worms Finish with: 1 Min Banded Hip Capsule ,15 PVC PT, GM   Strength: Deadlift Go off how your body feels. 5×6 Reps 65-75% Every 90 Seconds Challenge: 18 Thrusters unbroken 105/70, Scaled 95/65   Metcon:    Welded & Welded Lean 3 Rounds 30/24 Cal Row 30/24 Cal Bike 30 Wall Balls 20/14 30 Ab Mat Situps   Mobility Of The Day: Posterior Chain Smash & Floss Improves: Squat and Pulling technique, Hip and Back Pain     YOGA SCHEDULE Strengthen...Read more

GROUP CLASS WORKOUT   Warm Up: Partner Up 100m Row and Burpee Game! 3 Rounds each. Perform Air Squats while parter rows Finish with: 15 PVC PT, GM, 20 scorpions   Strength: Deadlift 6×3 (Rising) Every 1:20 Lean: No Strength Metcon:   Welded 3 Rounds 8 S2OH 115/75 8 Hang Power Clean 115/75 8 Lateral Burpees Adv: 155/100 Extra Gains (Optional): 40 V-Ups, 1:30 Plank, 40 Ab Mat Situps   Welded Lean 60 AbMat Situps 1K Row 50 Med Ball Slams 20/16 1K Row 40 Box Jumps 24/20 1K Row 30 TTB/Knee Raises   Mobility of the day: Hip Capsule (pg. 315) Improves: Squat, Deadlift and Hip Pain     YOGA SCHEDULE Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30pm   SKILLS CLASS Sled push and pull Team wodRead more