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By: Trent Soares This upcoming weekend the Double Edge Team is gathering for our Annual Retreat to recap 2016 and set new goals for 2017. We do this yearly to make sure that we are constantly striving to provide the best possible experience to our members and to our community. It is a special opportunity that we take very seriously because you, the member, deserve it. I enjoy this experience because it gives us the chance to see the progress that we have made. I am excited to recap 2016 being that it was such a successful year for us. But without the strong support of our clients, none of this would be possible. I want to thank you members sincerely for creating the image that Double Edge has taken today, and thank you for being a part of our community! Please click HERE to witness our gratitude!       Group...Read more

Today we’ll be testing “DT” to be retested in two months, be there or miss those gains! In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.   Make sure to check out the rest of this week’s programming and how to take it on by clicking here!   Group Class Workout   Warm Up: 2 minutes on a machine (75-80%) 2 rounds: 15 Russian kettlebell swings, 12 goblet squats, 2 lap run Finish with: 1 minute banded front rack, 15 PVC pass throughs, 15 PVC good mornings     Strength: Front Squats Welded: 6×4  at 70-75% (every 2 minutes) Welded Lean: 6×7 at moderate weight       MetCon: Welded: “DT” (test) 5 Rounds 12 deadlifts (155#/105#) 9 hang power cleans...Read more

TODAY IS A TEST DAY!! YOU DON’T WANT TO MISS CLASS!! If you’re not sure what a “test day” is or need a reminder check out Coach Joaquin’s blog by clicking this link. Group Class Workout Warm Up:   3 lap run, 2 laps backward, 20 jump switch lunges, 15 goblet squats, 20 situps, 10 stretch lunges, 5 inchworms Finish with: 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings   Strength: Back Squat (every 1:30) Welded: 6×3 at 80% Welded Lean: 6×5 at a moderate weight   MetCon: Welded & Welded Lean: “Cindy” 20 minute AMRAP 5 pull-ups 10 push-ups 15 air squats   Mobility of the Day:  Couch Stretch (pg.331), 2-3 minutes each side. Improves: Squat position, hip and lower back pain.Read more

For people who are new to Welded and are trying it for the first time, i have found a recurring question with most.  Where is the Cardio?  For most people who are not use to High Intensity Interval Training they find Welded workouts to be too short in duration.  They are use to workouts that have a high aerobic demand such as running or Moderate Intensity Training like boot camps and last an hour or more.  So, where is the Cardio? I could go on a long ramble about the three metabolic pathways and the difference between aerobic and anaerobic exercise and how doing such short workouts as Fran can actually increase your aerobic threshold.  But i decided that this article could save me the time http://www.everylastrep.com/fitness/crossfit-cardio-the-myth-debunked# . Lets debunk the myth that cardio is only found on treadmills and ellipticals.   We can change the minds one Fran at a...Read more

GROUP CLASS WORKOUT   Warm Up: 200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees   Strength: 30 Dips (Weighted/No Weight) Rings/Matador 100 Banded Tricep Extensions 50 Weighted Sit Ups (MedBall or DB) 40 Russian Twists Each Side w/ Weight   Metcon: Dynamic Partner ʺCindyʺ 20 Minute AMRAP 5 Banded Pullups/Ringrows 10 Push Ups 15 Air Squats   Foundational Partner ʺCindyʺ 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Switch every round Mobility: Pre – Super Front Rack  Post – Super Friend Smash of your choice     COMPETITORS CLASS WORKOUT   Warm Up: 200m Run, 30 Pass Throughs, 10 Pushups, 10 Burpees   Strength: 15 Power Cleans @ 80% 4×10 DB Row Each Arm   Metcon: 21-15-9 Box Jump Overs Pull Ups Deadlifts @ 175/125 Finish With 2k Row   Mobility: Partner Smash Of Your Choice  Read more