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By: Joel Cochran Have you heard of the Four Burners Theory?  Me neither until I came across an article written by James Clear who is the Author of Atomic Habits which has quickly become one of my favorite self help books of all time.   The concept behind the Four Burners Theory is that like a stove top, there are four foundational burners that are represented as family, friends, work and health.  The theory states that “in order to be successful you have to cut off one of your burners. And in order to be really successful you have to cut off two.” When I initially read this theory my knee jerk reaction was, “watch me keep all 4 of those burners hot!”.  Then after sitting back for a second and realizing that I still had a full list of work task, family requests, friend texts and a workout to...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 Goblet Squats 6 Cossack Squats 20 Banded Pull Aparts MetCon: Build: For Time: 30 Alt. DB Snatches (40#/25#) 30/24 Cal. Bike 3 Minute Rest 20 Alt. DB Snatches 30/24 Cal. Bike 3 Minute Rest 10 Alt. DB Snatches 30/24 Cal. Bike 27 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 27 minutes. Welded: For Time: 30 Alt. DB Squat Snatches (50#/35#) 30/24 Cal. Row 3 Minute Rest 20 Alt. DB Squat Snatches 30/24 Cal Row 3 Minute Rest 10 Alt. DB Squat Snatches 30/24 Cal Row 27 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 27 minutes. Warrior: For Time: 30 Alt. DB Squat Snatches (75#/50#) 30/24 Cal. Row 3 Minute Rest 20 Alt. DB Squat Snatches 30/24 Cal Row 3 Minute Rest 10 Alt. DB Squat Snatches...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Push Ups 20 Banded Tricep Extensions 30 sec. Push Up Plank 10 Cossack Squats Strength: Bench Press (every 2:00) 5×6 MetCon: Build: 3 Rounds 400 Meter Run 15 Push Ups 10 Heavy DB/KB Presses 15 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 15 minutes. Welded: 3 Rounds 400 Meter Run 10 HSPU 8 Alt. Pistols 15 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 15 minutes. Warrior: 3 Rounds 400 Meter Run 15 Strict HSPU 14 Alt. Pistols 15 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 15 minutes.Read more

SugarWOD is now live and ready for you to use! This fitness tracking program is the best in the business and will help you to record and track your results in the gym. If you haven’t yet downloaded the app head to your app store and search “SugarWOD”, create your account, find Double Edge and put in the code “ILOVEDE” to get full access to our weekly programming and to start tracking your PR’s!Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: For Time: 9 Rounds 5 Pull Ups/14 Ring Rows 10 Double Unders/30 singles 5 Squat Cleans (65#/45#) Add weight every 3 rounds: Rounds 1-3 @65#/45# Rounds 4-6 @75#/55# Rounds 7-9 @95#/65# 24 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 24 minutes. Welded: For Time: 9 Rounds 4 Chest to Bar Pull Ups 25 Double Unders 4 Squat Cleans (95#/65#) Add weight every 3 rounds: Rounds 1-3 @95#/65# Rounds 4-6 @115#/75# Rounds 7-9 @135#/95# 24 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 24 minutes. Warrior: For Time: 3 Rounds 7 Chest to Bar Pull Ups 40 Double Unders 3 Squat Cleans (185#/125#) 3 Rounds 6 Chest to Bar Pull Ups 40 Double Unders 3 Squat Cleans (225#/155#) 3 Rounds 5 Chest to Bar Pull...Read more