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GROUP CLASS WORKOUT   Warm Up: 3 lap run, 20 scorpions, 15 pushups 25 airsquats, 15 PVC PT, 10 PVC GM, 10 burpees   Strength: Find 1RM DL (14 Minutes) Lean: 6×4 Moderate Weight     Metcon: Welded Jackie 1000m Row 50 Thrusters 45/35 30 Pullups   Welded Lean 800m Run 50 Wall Balls 20/14 30 Box Jumps 24/20   Mobility: Pre – Banded Hip Capsule Mobilization Post – Quad Smash on Roller       OPEN GYM 8am to 9am       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: 75 DU, (120  singles) 2 Rounds 15 Russian KB Swings, 45 sec plank, 4 inchworms FInish 20 PVC PT   Strength: 10 Sets 1 Power Snatch+1 Hang Power Snatch (EMOM) Lean: 3 Hang Power Snatches     Metcon: Welded  3 Rounds 6 Power Cleans 135/95 12 Pullups Rest  1 minute 3 Rounds 6 Front Squats 135/95 12 Burpees to Rig   Welded Lean 5 Rounds 10 Box Jumps 24/20 10 Thrusters 75/55 13/10 Cal Row   Mobility: Pre – Anchored T-Spine (pg. 238) Post – Quad Smash on Roller       OLYMPIC LIFTING  8am to 9am with coach Kyle       COMPETITORS CLASS WORKOUT CLICK HERERead more

Congratulations to Casey Marvin for being our week one winner of the #DECFlag contest!  We have seen a bunch of great pictures so far and can’t wait to see the rest of them!  This weeks prize will be announced tomorrow along with the grand prize for best photo!   Keep those photo’s rolling and remember to tag @doubleedgefitness and include #DECFlag in every one of your posts!     GROUP CLASS WORKOUT     Warm Up: 2 min machine, 25 hollow rocks 25 Banded GMs, 15 pushups 2 Rounds 15 air squats, 15 Russian KB swings   Strength: 16 Singles Sumo DL 1 Rep every 25 seconds 75-80%   Metcon:   Welded 3-5-9-5-3 Clean & Jerk 135/95 After every set: 40 DU 200 m Run   Advanced: Clean & Jerk 155/105   Welded Lean 7-9-13-9-7 Thrusters 85/55 After every set: 40 DU 200 m Run Advanced: Thrusters 95/65   Mobility...Read more

GROUP CLASS WORKOUT   Warm Up:   2 Rounds 50 DU or (80)singles, 12 goblet squats, 20 russian KB swings Finish with 20 PVC PT, 15 PVC GM   Strength: Front Squat 6×2 @ 80% Lean: 6×5  Every 1:15   Metcon:   Welded 10 Min EMOM 3 Power Snatches 95/65 6 Burpees rest 2 min 7 Min EMOM 2 Power Snatches 115/85 5 Burpees   Advanced: Men 115/135 Women 85/95 Challenge: 7 Burpee for both   Welded Lean 19 Min AMRAP 200 m Run 16 DB Lunges 35/20 12 Burpees 45 sec plank   Mobility of the day: Adductor Smash (pg. 340) Improves: Knee out position/Knee pain/Back & Hip pain       OPEN GYM 8am to 9am       SKILLS CLASS Pistols Hamstrings and quad accessory Sled pull        Read more

GROUP CLASS WORKOUT   Warm Up: 2 Rounds 40 DU (75 singles), 15 Kb Swings Russian, 5 inchworms Finish 15 PVC GM, PT and 1 minute Hip Capsule each side   Strength: 6×3 Front Squat @80% Every 1:25   Metcon:   Welded & Welded Lean 2 Rounds 3 Min Max Cal Row 45 sec rest 3 Min Max Cal Bike 45 sec rest   After last round of bike rest 90 seconds, 3 min Max Burpees.   Mobility of the day: Anterior Compartment Smash (pg.371) Improves: Knee and Ankle Pain, Shin Splints, Squat Position       OPEN GYM 8 to 9am       SKILLS CLASS GHD and GHR Accessory Core work       COMPETITORS CLASS 6:30 to 8pm with Coach JacobRead more