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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

GROUP CLASS WORKOUT   Warm up: 4 minutes of 40/20 on the machine 15 goblet squats 20 lunges 20 scorpions 5 inch worms   Strength: Back Squat Every 1:20 Welded: 7×2 @ 80% Welded Lean: 7×5 @ 65% after 7th set 2 minutes max Russian twists   Metcon: Welded 5 Rounds 3 MU/ 12 Pullups 20/16 Cal Row 50 DU   Welded Lean 5 Rounds 20 ab mat sit ups 16/12 Cal Bike 15 Wall Balls   Mobility Pre – Hip and external rotation (pg. 307) Post – Anterior shin smash with lacrosse ball or foam roller       OPEN GYM 8am to 9am       COMPETITORS CLASS WORKOUT CLICK HERERead more