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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

By: Derek Wellock “Can’t Hurt Me” by David Goggins.   2019 is here and upon us.  The years go by so fast now, especially with kids.  Each year when January rolls in, I honestly get a little anxiety over how fast the previous year just went by.  I heard a quote from David Goggins’ book “Can’t Hurt Me” the other day. “From the second you take your first breath you become eligible to die, but you also become eligible to become the badest mother fucker that walked the earth.”   His book is very thought-provoking and will for sure have you evaluating how good you have it in life. I would recommend it for anyone to read or audiobook, just know it is not child-friendly. The book gets you thinking that no matter what goal or new year resolution you set, chances are it is not very hard to achieve no...Read more