Group Class Workout   Warm Up: 25/20 Cals, 20 lunges with 1 KB in front rack, 15 jump squats, 15 PVC PT, GM, 20 legs swings Finish with: 1 Min Banded Hip Distraction   Strength: Front Squat @85% 12 Singles (Every 50 seconds) Metcon: Welded   15 Min AMRAP 10 Hang power cleans (115/85) 8...Read More

Group Class Workout   Warm Up: 2 Min machine go Hard get warm! 2rds: 12 pushups, 12 KB single arm high pulls, 4 inchworms Finish with: 30 banded GMs, 15 PT   Strength: Back Squat 5×4 @75% (Every 2 Minutes)     Metcon:   Crossfit For Time: 5-10-15 Power Cleans 10-15-20 Push ups Immediately into:...Read More

Weldedting While Sick by: Kris Thompson   It’s that time of the year, we’re just getting into the fall season and many of us have already been stricken with illness. Whether it’s the flu or a cold, we all deal with it at some point. So what does that mean when it comes to working out? For...Read More

Make sure to check out the rest of this week’s programming and how to take it on by clicking here!   Group Class Workout Warm Up: 3 laps around the rig, 2 laps backwards around the Rig, :45 sec plank, 20 lunges, 15 goblet squats, 10 burpees, 5 inchworms 10 stretch lunges, 1 Min Banded Hip Capsule,...Read More

Group Class Workout Warm Up:   3 lap run, 2 laps backward, 20 jump switch lunges, 15 goblet squats, 20 situps, 10 stretch lunges, 5 inchworms Finish with: 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings   Strength: Back Squat (every 1:30) Welded: 7×2 @ 85% Welded Lean: 7×4 @ moderate to heavy weight   MetCon:...Read More

Group Class Workout   WARM UP Trainer Choice   STRENGTH 5×3 Back Squat @85% (14 Minutes to Complete) Must take at least 10 minutes   METCON Dynamic: 15 Min Alt. Partner 10 Pushups 10 Ab-Mat Situps 10 Unbroken* DUs   Foundational: 15 Min Alt. Partner 8 Pushups 8 Ab-Mat situps 15 singles   One work,...Read More

My wife and I joined Double Edge 4 months ago and we are truly hooked for life. Even though we are older than most of the members, we have quickly made personal gains in our overall fitness. After each workout we discuss how well we competed against the younger members. The Double Edge experience starts...Read More

GROUP CLASS WORKOUT   Warm Up: 2 Minutes on Machine, 20 Pass Throughs, 20 Push Ups, 25 Air Squats   Strength: 5×3 Push Press (Every 1:15) Increase in Weight Metcon: Dynamic 3 RFT: 400 Meter Run 5 Cleans @145/100 10 Lateral Burpees Foundational 3 RFT: 400 Meter Run 12 KB Swings 8 Burpees   Mobility:...Read More

As we continue with the paleo challenge i have seen more and more recipes  and photos of great food and tasty treats streaming across Instagram and Facebook.   I have for one found it extremely helpful to see that paleo doesn’t have to be raw vegetables and grass fed beef everyday!   It has been...Read More

Quick Reminder!  All Lurong workouts need to be done and inputted by Monday the 20th by 8:59pm for our gym to receive points!   We are still fighting for the top position and we need to continue logging those diets, goals, recipes and workouts.  If you haven’t tried to move up a level on the...Read More