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GROUP CLASS WORKOUT Warm Up: 8 Minute AMRAP 8 med. ball cleans 20 banded good mornings 8 single arm kettlebell high pulls (each side) Strength: Squat Clean (every 1:00) 10×2 @75% MetCon: Welded Rx: 4 Rounds (Every 3 Minutes) 4 squat clean thrusters (135#/95#) 16/12 calorie row 32 double unders Lean: 4 Rounds (Every 3 Minutes) 30/24 calorie bike 10 deadlifts (185#/125#)Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Partner WOD 38 Minute AMRAP 100/80 calorie bike 2 Rounds 30 deadlifts (115#/75#) 20 front squats (115#/75#) 100/80 calorie row 2 Rounds 30 lateral burpees 20 hang power cleans (115#/75#) 100/80 calorie ski 2 Rounds 80 walking lunges 80 V-Ups *Individual: Cut reps in half. WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 squat clean + 1 hang squat clean + 1 push press (every 2:00) 7 Sets clean deadlift (every 2:00) 5×5 @100% of best clean 12 Minutes to Complete: 4×20 GHD back raises 4×10 dual kettlebell high pullsRead more

This week’s Featured Athlete was chosen by Coach Dawn! Keep up the awesome work Noah!⠀ “My DECF Member Monday goes out to Noah Teixeira. Noah is one of the hardest workers I know here at Double Edge. He has a great attitude and he is super fun. He puts in the work outside of class to make those extra gains and he just crushed the nutrition challenge, dropping 20 pounds. I look forward to coaching folks like him every evening…thanks for making my job so awesome Noah!”⠀ – Coach Noah⠀Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Open Workout 19.4 For total time: 3 Rounds 10 snatches (95#/65#) 12 bar facing burpees 3 minute rest 3 Rounds 10 bar muscle ups 12 bar facing burpees 12 minute time capRead more

By: Sabrina Blajos I wanted to share a couple parts of a blog I had recently read on the BirthFit Website, it is very informative in identifying the differences between IAP (intra-abdominal pressure) regulations, Valsalva, and Bearing Down and why if you start working with me as you BirthFit Coach we will practice Diaphragmatic Breathing and IAP. If you are interested in learning more about IAP or other topics in the motherhood transition please feel free to reach out to me. Also if you aren’t already you should be following BIrthFit on all avenues: Blog, Podcast, Social Media. So first things first what is IAP? “IAP is the pressure within the abdominal cavity that naturally increases every time you breathe. This is accomplished through proper diaphragmatic breathing. Proper diaphragmatic breathing naturally utilizes the diaphragm, lower rib expansion, and even the pelvic floor for both breathing and stabilization! As you breathe...Read more