GROUP CLASS WORKOUT Warm Up; Coaches Choice MetCon: 35 Minute AMRAP 40 Cal. Bike 30 Box Jump Overs (24”/20”) 40 Cal. Row 30 Hang Power Cleans (95#/65#) 40 Cal. Ski 30 Lateral Burpees WEIGHTLIFTING (Midtown 10:30AM) Warm Up; Coaches Choice Weightlifting: Power Clean + Push Jerk + Split Jerk (every 1:30) 8 Sets Split Jerk Press 5×5 (Choose weight) Weighted Back Raises 4×20  Read more

This week’s Member Highlight was chosen by Coach Trent. Mike has been a great part of the DE Community and works hard every time he’s the gym. Keep it up! “Mike Mike Mike Mike. As soon as Michael Cook walked into Double Edge he fit right in with the 5AM Crew. He’s always gotta one up me with the Dad jokes but I am 100% okay with that. His favorite day to workout is Wednesday and he has an awesome shirt to prove it! Mornings with this guy are like no other, thank you Michael for your consistency, friendship and bringing in all your buddies to see what all the hype’s about. We are lucky to have you as a member here at Double Edge Fitness!” – Coach TrentRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Scap Pull Ups 20 Banded Face Pulls 10 Push Ups Finish w/: 20 DB Curls (moderate-light) Skill Strength: (10 Minutes) 4×15 Banded Chin Ups (unbroken) 4×10 Strict Dips MetCon: Build: For Time: 50 Wall Balls (14#/10#) 14 C&J (115#/75#) 25 Wall Balls 7 Clean and Jerks 13 Minute Time Cap Welded: For Time: 50 Wall Balls (20#/14#) 14 C&J (155#/105#) 25 Wall Balls 7 Clean and Jerks 13 Minute Time Cap Warrior: For Time: 50 Wall Balls (20#/14#) 14 C&J (185#/125#) 25 Wall Balls 7 Clean and Jerks 13 Minute TIme CapRead more

By: Derek Wellock I am not sure there has been much thought or discussion around certain aspects of training from 5am-7am.  I wanted to share some insight on how to optimize your training for this time of day.   The best time of day to train is the time you get the work done.  Especially for all of us who use fitness to maintain our overall health.  If we were making a living as a professional athlete there would have to be a bigger discussion around optimal training times.  Regardless, I know most of us want to get the most out of our training and continue to make improvements over time. There are some aspects of training, especially for high-intensity training that need to be considered when training in the early hours of the day.  There is a significant amount of science out there to support a lot of this, but...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner WOD 20 Minute AMRAP 20 Power Snatches (75#/55#) 20 OHS (75#/55#) 30 Lateral Burpees 30 Cal. Row Welded: Partner WOD 20 Minute AMRAP 20 Power Snatches (95#/65#) 20 OHS (95#/65#) 30 Lateral Burpees 30 Cal. Row Warrior: Partner WOD 20 Minute AMRAP 20 Power Snatches (95#/65#) 20 OHS (95#/65#) 30 Lateral Burpees 30 Cal. Ski LEAN CLASS WORKOUT Warm Up: Coaches Choice MetCon: South Lean: 2×15 Minute AMRAPs 20 Burpees 30 Step Ups (20”) 40 Russian KB Swings (44#/26#) *3 minute rest after each AMRAP Midtown Lean: 4×7 Minute AMRAPs 40/30 Cal. Bike 15 Devil’s Press (35#/20#) 50 Double Unders or 100 Single Unders Max Burpees to a Plate *2 minute rest after each AMRAPRead more