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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 single arm press (each side) 20 Russian kettltbell swings 2 Rounds 20/15 calorie machine 20 banded good morning MetCon: Welded Rx: For Time: 15-12-9-9-12-15 shoulder to overhead (115#/75#) lateral burpees alternating dumbbell snatch (50#/35#, each side) Lean: 20 Rounds 20/15 calorie bike 10 kettlebell swings (53#/35#) 5 goblet squatsRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 tempo goblet squats (33X0) 10 ring rows 5 inch worms Strength: Back Squat (every 1:15) 5×1 @90% Intro: 5×4 MetCon: Welded Rx: 14 minute AMRAP 5 squat cleans (185#/125#) 10 chest to bar pull ups 15 calorie row Lean: 14 Minute AMRAP 5 power cleans (135#/95#) 20 air squats 30 double unders Welded Athlete: 70 double undersRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean 30 minute AMRAP 10 calorie bike 2 power cleans (95#/65#) 10 air squats 10 calorie row *Add 2 reps/cals. to each movement every round. WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (every 1:15) 10×1 (Rising, Start @65%) Clean Pull+Shrugs (every 1:30) 5x 2 clean pulls+8 shrugs @100% of Best Clean Split Jerk Press (every 1:30) 5×4Read more

This week’s Featured Athlete was chosen by Coach Kris! Doug, you’ve been an great addition to our Double Edge Community, keep up the amazing work! “My #DECFMonday goes to Doug Zander! Doug started with us in November and he has been awesome to have in class. He comes in, works hard and is always smiling. Doug is a consistent regular at my 9:30AM class and has been a great addition. Keep up the awesome work Doug!” – Coach KrisRead more

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 5 scap pull ups 20 banded tricep extensions 5 PVC pass throughs 5 PVC overhead squats Skill Work: 10 Rounds (every 1:15) 1. 5 strict handstand push ups or 20’ handstand walk 2. 5 KIPPING pull ups or 2 bar muscle ups MetCon: Welded Rx & Lean: For Time: 40 overhead squats (95#/65#) 40 toes to bar *7 Minute Time CapRead more