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  GROUP CLASS WORKOUT   Warm Up: 20 scorpions 3 Rounds 10 Kb Swings, 10 V-ups, 10 lunges Finish with 20 scorpions   Skill: Pistol Squats, HSPU/Wall Climbs, HS Walks, Max Hieght Box Jump 16 Minutes       Metcon: Welded 3 Rounds 5 Power Cleans 135/95 15 Wall Balls 20/14 5 Squat Cleans 135/95 10 Lateral Burpees   Welded Lean 2 Rounds 12 Burpees 3 Man Makers 35/20 18/12 cal Row 3 Man Makers 35/20 12 Wall Balls 20/14     Mobility: Pre – Banded Bully (pg. 268) Post – Suprapatella Smash & Floss (pg. 327)       OLYMPIC WEIGHTLIFTING 8am to 9am       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Strength: 9 Rounds Ever 1:25 Power Clean + Squat Clean + Jerk Lean: 2 Hang Power Cleans + Front Squat   Warm Up: Karaoke 2 laps around rig, 2 laps backwards around rig, 2 laps forward 2 rounds 15 PVC PT, 15 air squats, 10 pushups   Metcon:   Welded For Time: 10 Clean & Jerks 135/95 60 DU 200m Run 25 Pullups/ 5 MUs 200m Run 60 DU 10 Clean & Jerks 135/95   Welded Lean For Time: 200m Run 25 Wall Balls 20/14 200m Run 8 Man Makers 35/20 200 m Run 25 Wall Balls 20/14 200m Run   Mobility: Pre- Banded Hip Capsule Post – Calf smash with KB or foam roller       OPEN GYM 8am to 9am       COMPETITORS CLASS 6:30pm with Coach JacobRead more

Arriving just in time for the end of the #DECFlag contest our newest T-shirts are in and are guaranteed to move fast!   As a way to celebrate the end of the #DECFlag contest we are offering anyone who takes a picture for the contest $5 off the new shirts!  All you need to do is take a picture following the rules and guidelines, post it to Instagram and send your picture to [email protected] to get your discounted shirt!  No Instagram?  No problem!  Send your photo to Sabrina and you will still get your discount! If you have any questions about this offer please contact [email protected].  Also, don’t forget to wear your #DECFlag T-shirt to the members appreciation party this Friday!!       GROUP CLASS WORKOUT   Warm Up:   3 lap run, 6 inchworms, 15 PVC GM 2 Rounds 12 goblet squats,  12 v-ups, 16 lunges   Strength:...Read more

Depending on your generation and age, you may or may not be familiar with what school’s use to call the “chalkboard”.  Yes this high tech learning device was used to transfer ones knowledge from their brain to the rest of the class using what once was called “chalk”.   Certainly under appreciated these days, the blackboard and chalk were the pioneer’s of cut! So why highlight something that hasn’t been seen in schools in over 15 years?  Because at Double Edge we believe knowledge is power and simple is better!   This is why we have utilized our high tech piece of chalkboard to bring you the “Community Corner”! The community corner was created for our members as a tool for better fitness, health and to strengthen our community.   On the board there are 5 sections that include: Skill of the month – Each month we will highlight a...Read more

GROUP CLASS WORKOUT   Warm Up: 3 Rounds 10 goblet squats, 10 lunges, 7 burpees 10 stretch lunges, 20 leg swings each, 1 minute hip capsule   Strength: Find 1 Rep Max Back Squat 15 Minutes Lean: 5×5 Moderate Weight   Welded For Time: Buy In: 40 Burpees to rig 3 Rounds 5 Power Cleans 155/105 10 Pullups 15 Hand Release Pushups 50 DU Adv: 175/125 Adv: Ring Dips   Welded Lean   For Time: Buy In: 40 Wall Balls 20/14 3 Rounds 7 Deadlifts 185/135 15 Burpees 30 Air Squats Adv: 205/145   Mobility Of The Day: Quad Smash Improves: Knee and Hip Pain, Bottom of Squat       OPEN GYM 8 to 9am       MASTERS CLASS (AGES 40+) 8:30 to 9:45 am with Coach Arthur       COMPETITORS CLASS 6:30 to 8pm with coach JacobRead more