Blog

GROUP CLASS WORKOUT   Warm Up: Technique tips on rowing 3 min row AND 3 min bike Finish with 15 PVC PT, 15 pushups , 15 PVC PT   Skill: 14 Min Time Cap Double Under/Triple Under Practice Pullup/C2B Pullup/ Muscle Up   Metcon: Dynamic: 4x 500m Row Rest 3 min between Each Row is for TIME!   Finish with 35 V-ups 90 sec plank 35 V-ups   Foundational 4x 500m Row Rest 3 min between Each Row is for time!   Finish with 35 Ab Mat situps 75 sec plank 35 Ab Mat situps   Mobility: Pre – Couch Super Stretch (pg. 331) Post – Suprapatella Smash on Lacrosse Ball       OLYMPIC LIFTING CLASS Strength: Hang Power Snatch Clean and Jerk   Accessory: Front Squat Strict Press       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Advanced: 5×4 OH Squat (Every 1:20) Crossfit: 5×3 Front Squat 70% Increase in weight Lean: 5×5 Front Squat 50% Increase in weight   Metcon: Welded & Welded Lean 6 Minute Max Row or Ski Cals 1 Minute transition 6 Minute Max Bike Cals 1 Minute transition 3 Min Max Double Unders 4 Rounds 30 sec Ab Mat Situps 10 second rest 30 sec Plank 10 second rest   Mobility: Pre -Hip and External Rotation (pg. 307) Post – Lat Smash       ENDURANCE CLASS WORKOUT 45 min tempo pace       SKILLS CLASS WORKOUT Ring Muscle Ups Hang Cleans   Skills Challenge 2 rounds of: 3 Muscle Ups 9 Hang Cleans       MOBILITY CLASS The odd ball mobility that you never do!       LADIES NIGHT    Warm up: Tabata DU’s or Singles   Skill...Read more

If you have ever owned a home you might have noticed that when you first got your home you had more space than you knew what to do with.  After a couple of years you then realize that you have quickly ran out of space to store anything and you wonder to yourself what happened to all of that room? Well at Double Edge we had the same problem when we started to run out of room in our back storage.  What we then realized is that 90% of everything in our storage could be passed along, thrown away or reorganized!  After we did that we realized that we had almost a thousand square feet of space to work with!  So what did we decide on doing with all the extra space?  Make it into a yoga room of course! Construction will begin next week on the yoga room and...Read more

GROUP CLASS WORKOUT   Warm Up: 50 DU (100 Singles),  3 lap run 3 Rounds 10 PVC GM, 5 inchworms, 12 KB High Pulls   Strength: 16 Singles Sumo DL (Every 40 seconds) Heavy, but maintain form.   Metcon: Welded 3 Rounds for Time: 5 Front Squats @135/95 5 Hang Cleans @135/95 10 Pull Ups 30 Double Unders   Cash Out w/400 Meter Run   Welded Lean 3 Rounds for Time: 10 Front Rack Lunges 95/65 4 Man Makers 35/20 20 Hollow Rocks   Cash Out w 800m Run   Mobility: Pre – Hip Capsule (pg. 315) Post – Super Couch Stretch       COMPETITORS CLASS WORKOUT CLICK HERERead more

Why Welded Kids By: Daniel Schott It is summer time!  The sun is shining and the kids are out of school. This brings up every parents dilemma. What do you do with the kids to keep them busy and active during the summer? The simple answer is to enroll them into Double Edge Fitness’s KidFit July program.  It’s a whole month of one work out, every day.  Hesitant about signing them up? Don’t be. If you have never heard of Welded Kids before you might be a little nervous about signing up your child for it. We are here to let you know of all the benefits of the Welded Kids program. First off our priority is to help your kids develop a love of fitness that they will take with them their whole lives. In the KidFit business we are in the process of shaping lives, not changing them....Read more