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GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 goblet squats 5 inch worms 3 Rounds 5 Samson stretch (each side) 5 kettlebell bent over row (each side) Strength: Back Squat (13 Minutes) Find 2 rep max MetCon: Welded Rx: “Chuckin’ Hay” For Time: 30 squat cleans (225#/155#) Scaled: 165#/115# 12 Minute Time Cap Lean: 20 Rounds 20/15 calorie row 12 air squats 8 push ups 35 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25/20 calorie machine 15 kettlebell high pulls (each side) 10 single arm push jerks (each side) 10 ring rows Strength: Push Jerk (every 1:15) 6×3 Intro: 6×5 MetCon: Welded Rx: 5 Rounds 50 double unders 14 alternating dumbbell snatches (50#/35#) 10 pull ups 14 Minute Time Cap Lean: 5 Rounds 50 double unders 20/15 calorie bike 14 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 35 Minute AMRAP 400 meter run or 500 meter row 20 front squats (95#/65#) 40 calorie row 40 calorie bike 20 shoulder to overhead (95#/65#) WEIGHTLIFTING (Midtown 10:30AM) 1 Snatch Pull + 1 Hang Squat Snatch (every 1:30) 8 Sets Snatch Balance (every 1:30) 5×3 (Choose Weight)Read more

This week’s Featured Athlete was chosen by Coach Arthur! Keep it up Kim!⠀ “My #DECFMonday goes to #DECFMasters member Kimberlee Orenstein. Kimberlee has been at Double Edge Fitness for just over a year. Her goal is to get stronger and that she has. She started out timid, sometimes defensive, about barbell workouts. But today she’s adding weights to the bar and is hitting new PRs in deadlifts and backsquats, almost on a monthly basis. She started out with ring rows and is now doing strict pullups with a green and red band. Thank you, Kimberlee, for all your great work and making my job so rewarding.”⠀ – Coach ArthurRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: 5 Minute Max Strict Pull Ups 5 Minute Max Strict HSPU or Seated DB Press (HEAVY) Welded Rx: Partner WOD For Time: 100 alternating dumbbell snatches (50#/35#) 80 calorie ski 60 box jumps (24”/20”) 40 burpee pull ups 20 power cleans (205#/135#) 28 Minute Time CapRead more