Blog

This week’s Member Monday was chosen by Coach Kris! Keep crushin’ it Alex!⠀ “This week my #DECFMonday goes to Alex Ficco. Alex has been with Double Edge for about 8 months and in that time has made significant gains. He comes 6 days a week, works hard during class and puts a lot of time into his recovery, spending at least an hour everyday mobilizing and stretching after class. There are very few people that are as disciplined and dedicated to their health and fitness as Alex is and it’s great to be around. Keep up the awesome work and thanks for being a part of the Double Edge Community!” – Coach Kris⠀ “I started at Double Edge in October 2018 and love it. It’s a great way to start off my day everyday at the 6:30 class at Dirty South. It’s a huge challenge daily, both mentally and physically....Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Lean: 5 Rounds (1:30 Each Station) 1. 200m Run or 250 Row 2. Box Jump overs 3. Max Cal. Ski Erg 4. Max Single Arm DB/KB Hang Clean and Jerks 5. 45 Sec. Side Plank (each side) WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Bear Complex (Every 2:30) 5×3 (Rising) 4 Rounds 3-6 Behind the Neck Pull Ups 6 Front Rack Lunges (Heavy) 60 Second Wall SitRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 10 Minutes Single/Double/Triple Under Practice MetCon: Build/Welded/Warrior: Partner WOD 15 Minute of “19.1” (Alternating Rounds) 19 Wall Balls (20#/14#, 10’/9’) 19 Cal. Row 3 Minute Rest 15 Minute AMRAP (Both Working) 19 AbMat Sit Ups Max Cal. Bike *Switch bike every 19 Sit Ups.Read more

By: Derek Wellock Welp, back at it again.  Going to bring something up that I have been thinking about and I am curious what others think on the topic.  In our society I constantly see and hear you deserve to be happy, you deserve to be fulfilled with who you are.  I get that I am speaking from a place, that will not resonate with everyone. I have been blessed with a great opportunity in my life, and I have had to work really hard to make sure those opportunities turned into results.  But during the ups and downs of life, I have experienced great joy and also sorrow and struggle. This is what I have learned during the last few months and I would like to share. With all the opportunity and gifts God has blessed me with, I still struggled to find peace and joy with where I...Read more

GROUP CLASS WORKOUT Warm Up: 8 min. AMRAP 15 Sec. Hollow Body Hold 8 Air Squats 6 Push Ups Accessory Work: 10 Minute EMOM 1. 6 Weighted Step Ups (Choose Weight) 2. 6-8 Strict Dips (Box/Ring) MetCon: Build: 2×5 Minute AMRAP 5 Power Cleans (95#/65#) 5 Push Press (95#/65#) 5 Pull Ups or 10 Ring Rows *3 Minute Rest between AMRAPs Welded/Warrior: 2×5 Minute AMRAP 5 Squat Cleans (135#/95#) 4 Push Jerks (135#/95#) 2 Rope Climbs/4 Muscle Ups/8 Pull Ups *3 Minute Rest between AMRAPs *Switch gymnastic movement for second AMRAP LEAN GROUP CLASS WORKOUT Warm Up: 8 min. AMRAP 15 Sec. Hollow Body Hold 8 Air Squats 6 Push Ups MetCon: 5 Rounds (2 Minutes Each Station) 1. 30 Air Squats + Max Plank 2. Max Cal. Ski 3. AMRAP: 10 DB Push Press (35#/20#) + 10 Box jumps (24”/20”) 4. Max Rep Burpees  Read more