Workout And Words For January 30th – The Goodbye

Before anyone jumps to any conclusions with the title, Double Edge is not going anywhere!  This blog is dedicated to our member Al Castaldo who is leaving after being a member at Double Edge for a year now.  Now you may be asking who is Al?  Well, Al is the guy in the video on our homepage who tells his story about coming from a normal gym to a Welded gym.  If you haven’t yet seen the video CLICK HERE to watch the short flick.
Along with being the face of a video, Al also shared his experiences of Welded through a blog series that Double Edge shared through our website.  The stories that he wrote were similar to most of our experiences when first entering a Welded gym wondering what we had gotten ourselves into.
His journey with himself and with Double Edge through the past year has been nothing short of amazing.  But, sadly the man in the video will be heading to Vegas (ugh really?!) to pursue his career. We want to thank Al for all of his help at Double Edge and wish him the best in his new career!   Enjoy Al’s last and final blog!
The Goodbye
by: Al Castaldo
Yes, the title is correct, I am leaving back to Vegas for good BUT…. incase you all are wondering my video WILL be staying on the DoubleEdge site forever ( Yes Forever haha ). As many of you know, I have written multiple blogs on the wonderful sport known to the world as Cross-fit that Joel and Derek would gladly post on our website…it’s been a while since I posted one but I felt that this would be the perfect time to do so. This blog signifies that I am leaving the group of people I have come to love. I can honestly say without a doubt that the last year has been the most fun and challenging time I have ever experienced working out. This is 100% attributed to the wonderful and amazing coaches at DoubleEdge that I have had the chance to meet and work with. I want to thank you; Derek, Jacob, Kyle, Alvie, Leo, Joel, Sabrina, Trent, Bobby, and Danny for making this gym a masterpiece. It really is a community, it really is a family, it really is…Fitness Founded on Community.
I never thought that I would fall in love with Cross-Fit the way I did, figured I would just give it a try to say I tried it then get back into 24hr Fitness reppin out curls as fast as Kyle throws 400 over his head (yea everytime I set a PR in Back/Front Squat I go on Instagram and see Kyle strict pressing it #toomanygains). I love how everyone holds you accountable and when you miss a day you hear it the next day from everyone (mainly Sabrina with her threats of “we will be taking you off the website if you miss again” haha). If I skipped a day at 24 or even a week and walk back in nobody would notice….and that’s what I love about Cross-Fit and this family. I love the competition (even though I have never ever beat Wayne or half the others in my 11am class I do my best to stay with them in the beginning before getting lapped lol) I would never push myself the way I do now if I was at a regular globo gym. I just don’t have the motivation or drive, even when other people finish you always see them next to or chanting on whoever is left to keep it up and finish. We are all a team with 1 common goal in mind….. to take down Rich haha no JK..we are all here for the fitness and the fun and that’s what I will always cherish. Along with Jacobs finger point that I always get walking into the gym lol I have had many great memories with you all I just wanted to say thank you. Thank you all. A special thanks to Derek and everything he has done for me along with all my requests I really appreciate it.
Thank you for an amazing 13 months; I will miss all of the members at DE.  What you all have and what we are a part of in this gym is truly something special so don’t take it for granted.  Anyone please feel free to contact me if you are ever in the wonderful streets of Vegas I will hook you all up at Caesars (Derek, Jacob, and Kyle know whats up). I hope to see all of you soon!! Don’t do anything that I wouldn’t do, be safe, WOD shirtless, DON’T let Joel use you as an example for whatever he is mobilizing that day and most importantly as Mr. Brazil would say……Make some GAINS, ALL KINDS OF GAINS. Alvie, maybe I will see you at Burning Man one day before I die haha Much Love Everyone!!


Warm Up: Trainer Choice

Strength: 30 Strict Pull Ups 3 Rounds of: 10 Dips 10 BB Good Mornings 10 Strict Press DB or KB



Partner WOD

2 Rounds

30 Burpee Box Jumps

24/20 30 Pullups

30 Power Cleans 155/105

30 KB Swings 53/35

75 Double Unders



Partner WOD

2 Rounds

30 Burpee Step ups

30 Ring Rows

30 DB Push Press

30 KB Swings

150 Singles



Pre – Posterior Chain Floss (pg.351)

Post – Superfriend Quad Smash