By: Derek Wellock Follow Derek’s blog page by clicking HERE Every single day we are faced with challenges or opportunities.  All depends on the perspective you are looking at the obstacle.  Every single challenge in your life is an opportunity to improve, to test yourself and grow.  Every failure is an opportunity to learn and...Read More

GROUP CLASS WORKOUT   Warm Up: 3 Rounds: 15 v-ups, 12 OH Plate Lunges, 9 burpees 20 scorpions, 15 PVC PT, GM   Strength: 12 Minute EMOM 3 Moderate/Heavy Power Cleans   Metcon:   Welded  20 Minute EMOM 1. 3 DL+ 3 FS + 3PP 135/95 2. 11/8 Cal Bike   Welded Lean 20 Min...Read More

By: Jacob Wellock Anytime we walk into the gym we can choose to have a good attitude or a bad attitude. The decision is yours. Between you and me, I think we both know which one will yield better results. An example of having a positive attitude is that when I was writing this, I...Read More

GROUP CLASS WORKOUT   Warm Up: 3 Rounds of: 30 Sec Plank OR :30 Sec Handstand Hold,10 Goblet Squats, 10 OH Plate Lunges Finish with: 1 Min Lateral Hip Distraction, 15 PVC PT, GM   Strength: 7×2 Back Squats 80-85% Every 90 Seconds Challenge: 13 unbroken front squats at body weight!   Metcon: For Time:...Read More

GROUP CLASS WORKOUT   Warm Up: 35/28 Cals Go Hard Get Warm! 2 Rds: 15 Goblet Squats (Heavier),10 Pushups, 5 Burpees Finish with: 1 min Goblet Squat Hold Heavy, 15 PVC PT, GM   Strength: 7x2x2 Hang Power Clean+Front Squat + 8 Pushups  Adv: 12 Every 1:45     Metcon: Welded 3 Rounds: 10 Deadlifts...Read More

  Group Class Workout   Warm Up: 4 Rounds 40/20 machine Get Warm! 25 KBS Russian, 15 Pushups, 10 Stretch Lunges Finish with: 20 scorpions, 15 PVC PT, GM   Strength: 10 Sets: Power Clean + Hang Power Clean + Front Squat Every 1:15   Metcon:   Welded 4 Rounds: 3 Mins to Complete 300m...Read More

I want to share something a little personal to me because I think stories like this provide valuable lessons to everybody no matter who you are. I have a cousin named Jorie who is about to be a freshman in high school. Unfortunately, she isn’t going to have the same “high school experience” like many...Read More

Group Class Workout   Warm Up: Trainer Choice   Strength: 4×10 Weighted Lunges (Heavy), 4×10 Strict TTB or 4×25 Weighted Situps Finish with 4 minutes in plank (15 Minute Time Cap)   Metcon:   Welded    7 Minute AMRAP 8 Thrusters (95/65) 12 Pull ups   2 minute rest   7 Minutes to find Unbroken...Read More

Group Class Workout   Warm Up: 2 Min machine go Hard get warm! 20 KBS Russian, 20 push-ups, 20 air squats, 20 PT, GM Finish with: Snatch Progression   Strength: Squat Snatch 14 Minutes of Free Lifting Advanced: Find 1RM Squat Snatch   Metcon:   Welded 5 Rounds 10 Push Press 95/65 10 Box Jump...Read More

Test/Retest By: Joaquin Ramirez   Double Edge Fitness will be implementing some new exciting twists to the upcoming programming for 2017. As many of you know we do the 1 rep max testing on most of our strength lifts, but one thing we haven’t had in our programming is retesting our fitness in metcons. One...Read More