Blog

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 4 Rounds 800 Meter Run 30 Russian KBS 40 AbMat Sit Ups 50 Air Squats 36 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Hang Squat Snatch + OHS (every 1:30) 8 Sets (Choose weight) Snatch Balance (every 1:30) 6×3 (Choose weight)Read more

This week’s Featured Athlete was chosen by Coach Joel. Keep up the awesome work Lauren! “My DECF Monday goes out to Lauren Nollar! This woman is the definition of consistency and perseverance that has the tenacity of saber tooth tiger! Not only did she compete in her very first competition this past weekend, she has also overcome injuries and mental barriers to get to a place of health and fitness which she continues to seek everyday. Lauren I am proud of you and can’t wait to see what’s next!” – Coach JoelRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 Banded Face Pulls 10 KB High Pulls (each side) 10 Sec. Dead Hang Strength: Push Jerk (every 1:15) Build: 6×4 Welded: 6×3 Warrior: 6×1 MetCon: Build: For Time: 50-40-30 Knee Raises 21-15-9 Power Snatches or Power Cleans (75#/55#) 13 Minute Time Cap Welded: For Time: 21-15-9 T2B 15-12-9 Power Snatches (115#/75#) 13 Minute Time Cap Warrior: For Time: 27-21-15 T2B 9-7-5 Power Snatches (175#/120#) 13 Minute Time CapRead more

By: Sabrina Blajos Women (and men) of Double Edge, I wanted to share with you this awesome blog from Brooke Tompkins with BIRTHFIT South Tampa. She did such a great job explaining into depth the Benefits of Lifting Weights for Women, she also does a great job of providing references on why, not just the standard old its good for you. She breaks down the health benefits on both the physical and mental side. As well as some common reasons or response we might have gotten from women avoiding weight lifting. If you have a friend or loved one that you know could and would benefit from strength training I highly suggest sending them this blog, if anything it can be the start of them getting their feet through those doors. I know from experience and being in the Welded Community for all of my fitness journey post collegiate sports...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC PT 10 OHS Finish with: 50 Russian KBS 15 Single Arm Push Press (each side) Strength: Snatch (every 1:30) Build: 6×1 PS Welded: 6×1 SS+OHS Warrior: 6×1 Squat Snatch (85-90%) MetCon: Build: 5 Minute AMRAP Max Squat Clean Thrusters (95#/65#) Welded: 5 Minute AMRAP Max Squat Clean Thrusters (135#/95#) Warrior: 5 Minute AMRAP Max Squat Clean Thrusters (155#/105#) LEAN GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC PT 10 OHS Finish with: 50 Russian KBS 15 Single Arm Push Press (each side) MetCon: 2 Rounds 2 Mile Run 25 Goblet Squats (53#/35#) 45 Minute Time CapRead more