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GROUP CLASS WORKOUT Warm Up: 50/40 Cal Machine 2 Rounds 30 Banded GM 20 Ring Rows 10 Leg Swings (each side) Strength: Strict Press (every 1:45) 5×5 (Choose weight) MetCon: Welded Rx: 7 Minute AMRAP 7 T2B 9 DL (155#/105#) Lean: 15 Rounds 15 Cal. Bike 10 Med Ball Slams (20#/15#) 5 Lunges (each leg)Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KB High Pulls 10 KB Presses 5 Goblet Squats 2 Rounds 10 PVC PT 10 OHS Strength: Snatch (every 1:45) 6×3 (choose weight) Intro: 6x 2 Power Snatch + 2 OHS MetCon: Welded Rx: 3 Rounds 10 OHS (135#/95#) 150 Double Unders Lean: 2 Rounds 20 Front Squats (75#/55#) 40/34 Cal. RowRead more

*Classes at Midtown are cancelled for Welded Level 1 Seminar. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: Buy In: 150/120 Cal. Row 5 Rounds 20 Wall Balls (20#/14#, 10’/9’) 15 DL (135#/95#) Cash Out: 150/120 Cal. Bike 45 Minute Time CapRead more

This week’s Featured Athlete was chosen by Coach Arthur! Thanks for continuously working hard Maryann, keep up the great work! “My DECF Monday goes out to my DECF Masters, Maryann Potter.  Maryann has been a member of Double Edge for a little over a year.  During this time I have had to use my best salesman skills to convince her to try burpees.  Finally last year Maryann, begrudgingly, started doing burpees.  Today I watched her do 15 burpees, without a complaint, like a pro.  Maryann you have come a long way, thank you for your willingness to break out of your comfort zone.  Great work today.” – Coach ArthurRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 5 Single Arm KB OHS (each side) 20 Band Pull Aparts 20/15 Cal. Machine 5 Tempo Push Ups (3000) Accessory Work: (Do Not Superset) 5×15 BB Upright Row (every 1:15) 5×40 Banded Tricep Extension (every 1:15) MetCon: Welded Rx & Lean: 8 Rounds 10 Alt. DB Squat Snatches (50#/35#) 40 Double Unders 30 second rest Intro: 8 Single Arm KB Swings (each side) 80 Single Unders Welded Athlete: 6 @75#/50# 70 Double UndersRead more