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GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 Cossack Squats (each side) 5 Inch Worms 3 Rounds 8 OHS (Interlocked Fingers) 8 PVC PT Strength: Front Squat (every 2:00) Build: 5×6 (choose weight) Welded: 5×3 @80% Warrior: 5×1 @90% MetCon: Build: 14 Minute AMRAP Buy In: 800 Meter Run Remaining Time (AMRAP) 10 Single Arm KB Snatches/Cleans (each arm) 10 Single Arm OHS/FS (each arm) 10 Pull Ups Welded: 14 Minute AMRAP Buy In: 800 Meter Run Remaining Time (AMRAP) 10 Single Arm KB Snatches (each arm, 44#/26#) 10 Single Arm OHS (each arm, 44#/26#) 15 Pull Ups Warrior: 14 Minute AMRAP Buy In: 800 Meter Run Remaining Time (AMRAP) 8 Single Arm KB Snatches (each arm, 70#/53#) 8 Single Arm OHS (each arm, 70#/53#) 16 C2B Pull UpsRead more

By: Joaquin Ramirez There is so much nutrition information out right now it can really get overwhelming when you are trying to make a change. At Double Edge we try and focus on implementing good habits that you can sustain life long! These steps may seem very basic and general but if you can make these a habit each day you will undoubtedly improve your health and fitness. Habit #1: Eat your food (slowly)! All too often do I hear people say that they “haven’t eaten” in however many hours. To put it simply, you need to eat! You are in the gym training and to keep your body healthy you must nourish it. By consuming your food slowly it will allow you to eat to a point where you are satisfied but not stuffed. You should walk away from the table feeling content at each meal. If you eat too...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 20/15 Cal. Machine 15 Banded GM 10 Single Arm High Pulls (each side) 10 Single Arm Push Press (each side) MetCon: Build: For Time: 5 Rounds 12 DL (95#/65#) 9 HPC (95#/65#) 6 S2OH (95#/65#) 20 Minute Time Cap Welded: “DT” 5 Rounds 12 DL (155#/105#) 9 HPC (155#/105#) 6 S2OH (155#/105#) 20 Minute Time Cap Warrior: Double “DT” 10 Rounds 12 DL (155#/105#) 9 HPC (155#/105#) 6 S2OH (155#/105#) 20 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats (10 Sec. Pause Last Rep) 15 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM Strength: Back Squat (every 2:00, 5 Sec. Pause Last Rep) Build: 4×8 (light) Welded: 4×5 (Across) Warrior: 4×3 (Choose Weight) MetCon: Build: For Time: 20 Power Cleans (95#/65#) 400 Meter Run 8 Minute Time Cap Welded: For Time: 10 Squat Cleans (185#/125#) 400 Meter Run 8 Minute Time Cap Warrior: For Time: 10 Squat Cleans (275#/175#) 400 Meter Run 8 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats (10 Sec. Pause Last Rep) 15 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM MetCon: 2 Rounds 100/85 Cal Row 30 DL (115#/75#) 2 Rounds 800 Meter Run 40 Push Ups 35 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 Sec. Squat Hold 10 PVC PT 3 Rounds 20 Sec. Standing Calf Stretch (each side) 12 Walking Lunges MetCon: Build: 16 Minute AMRAP 150 Singles/30 DU 40 Knee Raises 40 Air Squats/10 Alt. Pistols 5 Strict Pull Ups Welded: 16 Minute AMRAP 100 Double Unders 20 T2B 20 Alt. Pistols 1 Rope Climb Warrior: 16 Minute AMRAP 150 Double Unders 30 T2B 30 Alt. Pistols 3 Rope ClimbsRead more