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GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6 Sets (Every 1:20) 2 Power Snatches+2 OH Squats Foundational: 3 Power Snatches   Dynamic Chipper For Time: 40 KB Swings 53/35 30 Cal Bike 20 Box Jumps 24/20 10 Thrusters @115/80 20 Box Jumps 24/20 30 Cal Row 40 Med Ball Slams 20/16   Foundational Chipper For Time: 40 KB Swings 53/35 30 Cal Bike 20 Box Jumps 24/20 10 Thrusters @115/80 20 Box Jumps 24/20 30 Cal Row 40 Med Ball Slams 20/16   Mobility: Pre – Banded Overhead Distraction (pg. 257) Post – T-spine Smash (pg. 233)       ENDURANCE CLASS WORKOUT Warm up 10 Mins of: Even minutes – Wall Balls Odd Minutes – 8 cals on bike   Metcon: 20 round of: 100m sprint 30 second rest   Core work: AB Blaster 3000       MOBILITY CLASS Shoulder pain and shoulder fixes  ...Read more

About a year ago we were busy finishing up the last of the renovations in the gym and preparing for our official grand opening!  On the day of our grand opening we had food catered from Men Wielding Fire, special guests speakers and over 5 grand of prizes that we raffled away!  Fast forward a year later and our grand opening day happens to fall on the same day as the Leprechaun 5k (which we also participated in last year). To remember this anniversary we are all meeting at Double Edge on Sunday at 8am to run the Leprechaun 5k as a community!  To celebrate this anniversary we are giving away a free car to the first person who shows up to the gym!  Okay, maybe I just wanted to put that in there to see if anyone actually reads my blogs…. We wont be giving away a car this...Read more

Today we will be introducing our brand new programming “Welded Lean”.   Welded Lean is something that has been in the works for awhile now and we are excited to see what the response will be after a week of programming!  The question you may be asking yourself now is what programming should I do?  Well simply put,  do both! The principal is still the same with both programs which is “constantly varied functional movements that are executed at a high intensity”, the intensity will just be found in different ways.  In the traditional Welded programming the intensity will be found more on the weight, while the Welded Lean will find its intensity in more volume with slightly different movements. Both programs will yield similar results which will be lower body fat and leaner, stronger muscles.  The difference is really in your preference!  We would suggest that everyone tries out...Read more

GROUP CLASS WORKOUT   Warm Up: 2 laps, 20 air squats 6 Rounds 30/15 Double Unders/Rest   Skill: 15 Minutes Wall Climbs / HSPU Muscle Ups/C2B/Pull Ups (Eccentric Pull Ups)   Welded 14 Minute AMRAP 200 Meter Run 5 Power Cleans @135/95 10 Box Jumps 24/20 Rest 2 Minutes 2 Minutes Max MU/C2B/PU   Welded Lean 18 Minute AMRAP 400 Meter Run 20 DB Lunges @40/20 20 Plank to Push Up   Mobility: Pre – Banded Bully (pg. 268) Post – Calf Smash on Roller       COMPETITORS CLASS WORKOUT CLICK HERE  Read more

This hero workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. After he was killed in action the name was changed to “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Please join us in today’s workout to honor not only Mike but all of the hero’s who have given their life’s so that we can live ours!       GROUP CLASS WORKOUT   Warm Up: 2 min machine 10 stretch lunges 3 lap run 10 stretch  lunges, 20 PVC PT   No Strength! Hero WOD.     Metcon: Welded MURPH 1 Mile run 100 Pullups 200 Pushups 300 Air Squats...Read more