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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 75/65 Cal. Row 75/65 Cal. Bike 75/65 Cal. Ski 50 Walking Lunges (Total) 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Clean and Jerk (every 2:00) 8x2x3 Clean Pull + Floating Clean Pull 5 Sets @100% of best CleanRead more

This week’s Member Monday was chosen by Coach Dawn! Keep up the amazing work everyone!⠀ “My Member Monday goes out to all our evening Midtown MotivateU folks. Coming through the doors of Double Edge can be intimidating but you all embraced the journey and are making some serious gains in here. Watching you all grow both physically and mentally has been such a pleasure for Wes and I! Keep it up…even though the program is almost over, each of your health and fitness paths can continue to greater heights with the commitment you’ve shown the last few months.”⠀ – Coach Dawn⠀ “With busy, hectic and stressful days I look forward going to this gym every day. The coaches, staff and community at Double Edge are amazing. It’s nothing what I would of expected from a Welded gym. I have been working out on my own for four years and have...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: For Time: Buy In: 800 Meter Run 20 Rounds 5 Jumping Pull Ups or 10 Ring Rows 10 Push Ups 15 Air Squats Cash Out: 800 Meter Run 60 Minute Time Cap *No weight vest Welded: For Time: Buy In: 1 Mile Run 10 Rounds 10 Pull Ups 20 Push Ups 30 Air Squats Cash Out: 1 Mile Run 60 Minute Time Cap *Optional weight vest Warrior: “Murph” Buy In: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats Cash Out: 1 Mile Run 60 Minute Time Cap *Mandatory weight vestRead more

By: Sabrina Blajos Dynamic Neuromuscular Stabilization Rehabilitation Prague School As some of you might know last week I was in Austin, TX participating in a DNS Exercise Course, what had originally brought my attention to this course was that it is a pre-req for applying to become a BirthFit Regional Director, with my continued research of the content and the hands on learning that this course provided, I realized it was going to benefit more than just my DE Mommas and women in the gym. It will definitely help the guys become more efficient too. So before I continue and jump ahead I will explain what Dynamic Neuromuscular Stabilization (DNS) is: “DNS is based on the scientific principles of developmental kinesiology, for example the neurophysiological aspects of the maturing locomotor system.” – Rehabilitation Prague School. Long story short, “if our breathing is not “normalized” no other movement can be.” – Karel...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Air Squats 5 Single Leg KB RDL (each side) Coaches Choice MetCon: Build: 6×3 Min. Alt. AMRAPs AMRAP 1 3 Power Snatches (75#/55#) 9 Cal. Bike AMRAP 2 3 Push Press (75#/55#) 9 Cal. Bike *1 minute rest after each AMRAP Welded: 6×3 Min. Alt. AMRAPs AMRAP 1 3 Power Snatches (115#/75#) 9 Cal. Bike AMRAP 2 3 Push Press (115#/75#) 9 Cal. Bike *1 minute rest after each AMRAP. Warrior: 6×3 Min. Alt. AMRAP’s AMRAP 1 3 Power Snatches (135#/95#) 9 Cal. Bike AMRAP 2 3 Push Press (135#/95#) 9 Cal. Bike *1 minute rest after each AMRAP. LEAN GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Air Squats 5 Single Leg KB RDL (each side) Coaches Choice MetCon: Partner WOD For Time: 3K Row 50 Box Jumps 3 minute rest 3K Ski 50 Box Jumps Rest 3 minutes 1K Row...Read more