GROUP CLASS WORKOUT   Warm Up: 10 PVC Good mornings, 20 walking lunges, 10 PVC Goodmornings, 20 V-ups   Strength: Sumo Deadlift (12 Singles EMOM)   Metcon: Dynamic 7 Min AMRAP 15 Wall Balls 10 Pullups 2 Minute Rest FOR TIME: 5 Thrusters 115/75 10 Power Cleans 115/75 30 Cal Machine   Foundational 7 Min...Read More

As we finish up workout #4 of the Lurong Challenge i have found that a lot of people have been coming up to me and asking about the scoring and how points are awarded.  To make it easy i directly copied the scoring system rules to the blog to hopefully help answer any questions that...Read More

Make sure to check Facebook for all of the pictures from last Friday’s Halloween celebration!   GROUP CLASS WORKOUT   Warm Up: 2 lap run, 20 PVC pass throughs, 2 lap run, 10 pushups, 20 air squats   3 Rounds (1 Minute Breaks) 1. Max Effort Strict Pull Ups (Use bigger band if you have...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 jump squats, 10 lunges, 15 hollow rocks   Strength: 5×4 Front Rack Lunges Each Leg (Increase in weight) Every 2 minutes   Metcon: Dynamic 17 Min Time Cap 4 Rounds: 15 Box Jumps 24/20 50 DUs 10 Burpees 10 DB Snatches 65/35  ...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run 30 air squats, 25 situps, 20 lunges, 15 pushups, 10 burpees   Strength: 30 Chin Ups then SUPER SET: 4×15 Standing DB Upright Row Heavy 4×10 Lunges Each Leg Heavy 4×20 Oblique V-Ups Each Side   Metcon: Dynamic For Time: 50 Ab Mat Situps 40 Air...Read More

It can be tough being a woman in this world, let alone being the only woman on the Double Edge staff!  But if there is a woman who can handle all the jokes and testosterone of an all male staff it is Sabrina.   She has been a true blessing to the staff of Double...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice   Strength: Dyn: 40 Strict Pull Ups Found:30 Strict/45 Ringrows Dyn: 60 Push Ups Found: 50 Pushups Dyn: 20 Heavy Alt. DB Snatches Found: 20 Heavy Alt. DB   Metcon: Dynamic Partner WOD 50-40-30-20-10 Bike Row Alt. Cals Double Unders 25-20-15-10-5 Front Squat 155/105 Power Clean 155/105  ...Read More

Building a Team Through Fitness By Derek Wellock Welded is what Double Edge is all about and usually we like to discuss the health and fitness benefits of exercise with in our trainer’s corner of the monthly news article.  This month I want to change that up a little bit and discuss how you can...Read More

GROUP CLASS WORKOUT   Warm Up: Technique tips on rowing 3 min row AND 3 min bike Finish with 15 PVC PT, 15 pushups , 15 PVC PT   Skill: 14 Min Time Cap Double Under/Triple Under Practice Pullup/C2B Pullup/ Muscle Up   Metcon: Dynamic: 4x 500m Row Rest 3 min between Each Row is...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Advanced: 5×4 OH Squat (Every 1:20) Crossfit: 5×3 Front Squat 70% Increase in weight Lean: 5×5 Front Squat 50% Increase in weight   Metcon: Welded & Welded Lean 6 Minute Max Row or Ski Cals 1 Minute transition 6 Minute Max Bike Cals 1 Minute...Read More