Double Edge Fitness

12/15/2026 Monday Update | Community, Back Health & Holiday Schedule 🎄

Back pain doesn’t have to bench your training. We open up about the rough L4 L5 S1 years, the nerve pain that hijacked daily life, and the turning points that brought heavy training and even running back without the dread of tomorrow’s flare-up. The big shift wasn’t another ab circuit—it was redefining “core” to include adductors, glutes, obliques, and spinal erectors, then pairing that with slow, deliberate positions that the spine can trust under intensity. We dig into the hip-first approach that changed everything: weekly Cossack squats, adductor deadlifts, and glute bridges that build stable range instead of floppy flexibility. From there, we translate it to barbell and gymnastics. Learn how to spot and manage pelvic tilt in squats, pick a stance that matches your anatomy, and use tempo to protect the lumbar at the bottom. On the rig, we tighten the kip so the core and lats lead while the low back stays quiet. For strength without the risk, we lean hard on split squats and lunges—big leg stimulus with near-zero chance of butt wink. We also get real about when training helps and when it doesn’t. Imaging and history matter. If nerves are losing function, surgery might be the right step; if progress is steady, smart rehab can carry you far. Inside the gym, our programming adds joint health blocks for hips and shoulders, with repeatable drills and progressive overload so improvements stick. You’ll hear community updates, SugarWOD notes and videos we’re building, Coach Chase’s farewell hangout, and holiday schedule changes so you can plan your sessions. If you’ve ever been told “just strengthen your core” and still woke up stiff, this conversation gives you a clearer map: build hips, control positions, respect your structure, and train hard within guardrails. Subscribe, share with a training partner who needs it, and drop a comment with the movement you want us to break down on video next. Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/ [https://www.instagram.com/doubleedgefitness/]

Train Smart, Recover Hard, Have Fun 🎄💪

Ever wonder if you’re training too much or just not recovering enough? We break down the real drivers of progress—volume, intensity, and recovery—and share a simple weekly rhythm that lets you feel strong, avoid burnout, and still push hard when it counts. Our goal is long-term health and real-world fitness, not daily demolition. That means tracking what matters, scaling when needed, and building habits that help your body adapt. We get specific about how to judge a good training week: one or two sessions should feel amazing, a couple should feel appropriately tough, and the rest should support recovery. If you’re wrecked four days out of seven, something’s off. You’ll hear how we adjust day to day based on sleep, nutrition, and soreness, plus how tools like Whoop can guide trends without bossing around every workout. We also pull back the curtain on our programming and how we’re using SugarWOD to add context, intent, and education so your progress is measurable, not guesswork. Nutrition gets the blunt treatment—clear macros, meal frameworks, and a three-month window to assess results. Prefer more accountability? We outline options for closer coaching too. We also tackle injury realities: how to modify without losing momentum, when to seek imaging, and how targeted strength and technique fixes keep you moving forward. Along the way, we share community updates, HiROX prep, class caps for better sessions, and why we’re leaning into WhatsApp for member-first coaching and conversation. If you want training that makes you feel better outside the gym while stacking real performance gains, you’re in the right place. Listen, take notes, and then tell us what you’ll change this week—intensity, volume, sleep, or nutrition. Subscribe, share with a training partner, and leave a rating to help more people train smart and recover strong. Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/ [https://www.instagram.com/doubleedgefitness/]

Consistency Wins: December Updates, New Class Changes, and HyROX Prep

Think you need to go harder to get fitter? We make a different case: the people who win are the ones who keep showing up. After 30, muscle and VO2 max trend downward unless you fight back with smart strength training, purposeful conditioning, and daily movement. We break down a simple plan you can follow all year: three to five intentional sessions weekly, protein-forward nutrition, sleep that actually restores you, and a bias toward training you can repeat tomorrow. We also walk through our updated programming. “Sweat” delivers full-body, simple, 40–50 minute sessions designed for muscular endurance and metabolic conditioning without heavy complexity. Build Welded Warrior remains the backbone for year-round general physical preparedness, blending strength, mixed conditioning, and skill work that supports real life. For athletes eyeing HYROX, we explain how to layer goal-specific running intervals, aerobic base work, and event-focused sessions on top of group class to create the right stimulus without burning out. Expect straight talk on expectations for your 30s, 40s, and 50s—why you can outpace your untrained 20s, and why chasing old PRs from college may not serve you. We cover injury prevention through intelligent scaling, why long layoffs cost more as you age, and how community tools like WhatsApp groups, class caps, and clear policies keep training accessible and high quality for everyone. We close with key dates, fee updates to protect prime hours, and a heads-up on our limited annual paid-in-full special. If you’re ready to trade six-week sprints for steady progress, press play, subscribe, and share this with someone who needs a nudge. Leave a review with your weekly consistency goal—how many intentional sessions will you hit next week? Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/ [https://www.instagram.com/doubleedgefitness/]

Thanksgiving Week • Programming Updates • Community Communication • HYROX Prep

Start with clarity. We lay out the Thanksgiving schedule, then get straight into how we’re tightening our training ecosystem so you can make steady gains without second‑guessing the plan. SugarWOD isn’t just a place to read the workout anymore—it’s your history, your benchmarks, and the data that helps us program smarter. By unifying tracks, you see exactly what matters for strength, conditioning, and progression in one clean feed, whether you’re chasing a heavy back squat or testing a benchmark MetCon. We also open up about HYROX. Our CrossFit base stacks up on sleds, wall balls, and strength, but the honest limiter is running—especially compromised running after big efforts. So we’re adding a dedicated HYROX track with interval prescriptions, bringing more sled work into group classes, and scheduling micro simulations to practice pacing, transitions, and fueling. You don’t need to race to benefit; better aerobic capacity and sled strength make every athlete more resilient. Then there’s the “lean” conversation. Simple, low impact conditioning has value, but it isn’t the magic lever for fat loss. Nutrition drives body composition, with strength training and smart conditioning supporting the result. We share transparent notes on body comp shifts when running volume goes up, how glycogen and recovery play into the picture, and why consistency beats any single workout style. Expect some old‑school lean vibes on select days to keep training fun and sustainable, paired with clear progression in the main track so you keep moving forward. Finally, we’re choosing better places to talk. Instead of chasing DMs across social feeds, we’re focusing on the SugarWOD community board for quick updates, a members‑only Facebook group for questions, and WhatsApp for event logistics like HYROX in Vegas. Fewer platforms, better answers, faster coaching. Hit play, then subscribe, share this with a training partner, and drop a review telling us your biggest fitness blind spot—running, nutrition, or consistency? Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/ [https://www.instagram.com/doubleedgefitness/]

Big App Updates • Class Policies • SugarWOD Cleanup • HYROX Vegas • Gym Flow • Consistency Reminder

Want a calmer class, a smoother start, and a better workout every time you walk in? We break down the new Double Edge app workflow so sign ups and check ins take seconds, not minutes—and explain why that tiny habit helps coaches plan equipment, manage flow at the 25-athlete cap, and reduce the last‑minute scramble that derails great sessions. No fluff, just practical steps that keep classes fair and focused. We also tackle the hot topic of late cancel and no-show fees with a clear rule: charges only apply when a class hits capacity and your absence blocks someone else from training. If the roster isn’t full, we don’t want to nickel-and-dime anyone. We’re running zero-dollar tests to validate the process and to remind everyone that check ins also count for committed club credit. The goal is more coaching, less clerical work, and a better experience for every athlete on the floor. Next, we clean up SugarWOD for what it does best—track progress. Expect a fresh gym code and an active-use standard so the tool stays valuable. Keep your profile private if you like and still use percentage work, benchmark history, and lift logs to load smarter and see measurable gains. Then we look ahead to HYROX Las Vegas with early access for members, guidance on divisions and travel logistics, and a focused prep plan: build conversational running volume and get real reps on sled pushes and drags while maintaining CrossFit as your fitness base. It all ladders up to one theme: consistency beats chaos. Train three to five days weekly, adjust intensity to protect recovery, and use structure—apps, rosters, smart programming—to make showing up the easy choice. If this helped, subscribe, share it with a training partner, and leave a quick review so more athletes can find it. Follow us on Instagram here! https://www.instagram.com/doubleedgefitness/ [https://www.instagram.com/doubleedgefitness/]