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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

On Friday May 24th, Double Edge will be honoring LT. Michael P. Murphy in the annual workout “Murph”. Whether you are experienced with this workout or brand new to it, this will challenge you mentally as much as physically with the average finish time of Murph being around an hour. This is one of our favorite workouts because it not only honor’s a fallen hero, it also is a great measurement of your fitness which you can continually retest each year. So come prepared and be ready to push your limits as we participate in this annual workout. *Both Double Edge South and Midtown will be observing Memorial day and will not be open on May 27th. Enjoy your Memorial Day everyone!Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Bench Press (every 2:00) 5×5 (choose weight) MetCon: Build: 3 Rounds 12 Hang Power Cleans (75#/55#) 100 Singles or 15 Double Unders 2 Rounds 12 Hang Power Cleans (95#/65#) 50 Singles or 10 Double Unders 12 Minute Time Cap *At 12 Minutes Complete 50 Hollow Rocks or 75 AbMat sit-ups Welded: 3 Rounds 10 Hang Power Cleans (135#/95#) 50 Double Unders 2 Rounds 10 Hang Squat Cleans (155#/105#) 50 Double Unders 12 Minute Time Cap *At 12 Minutes Complete 75 Hollow Rocks Warrior: 3 Rounds 8 Hang Power Cleans (185#/125#) 75 Double Unders 2 Rounds 8 Hang Squat Cleans (205#/135#) 75 Double Unders 12 Minute Time Cap *At 12 Minutes Complete 75 Hollow RocksRead more