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 Edge with her positive attitude and infectious personality, Sabrina has been able to bring a female touch that i am sure most members of the gym can appreciate!
Sabrina will be the next coach up to show our appreciation to for all of the hardwork and patience when dealing with all the “boys”. If you have a short story or just a few kind words you would like to share with Sabrina you can email [email protected] by Friday when Sabrina will be posted on our Facebook page.
Thank you again to everyone who has shared such kind and inspiring words to all of our trainers!!
GROUP CLASS WORKOUT
Warm Up:
2 lap run
20 v-ups, 20 lunges, 20 hollow rocks, 20 goblet squats
Strength:
14 Singles Sumo DL (Between 70-80% of standard DL. Increase in weight) 40 second rest
Metcon:
Dynamic
Partner WOD
3 Rounds
50 Wall Balls @20/14
40 Pull Ups
30 Cals Alt. Machine
20 Clean and Jerks @135/95
10 Front Squats @135/95
24 Minute Time Cap
Foundational
Partner WOD
3 Rounds
45 Wall Ball Thrusters
35 Ringrows
30 Cals Alt. Machine
30 KB Swings
20 Goblet Squats
24 Minute Time Cap
Mobility:
Pre – Hip mobilization with ER bias (pg. 307)
Post – Super friend quad smash with your partner!!
SKILLS CLASS
Pistols
Hands stand push ups
MOBILITY CLASS
“Fixing those tired shoulders”
-An in depth look at shoulder mechanics and what we can do to work on being pain free
WOMEN’S NIGHT
Warm up:
3 mins on a machine
50 DU/singles
40 Jumping jacks
30 Mountain climbers
20 Tuck jumps
10 Burpees
Accessory:
Butt Blaster Circut
Ab Blaster Circut
Metcon:
Partner WOD of:
500m Row
50 Ball slams
400m Row
40 Ball slams
300m Row
30 Ball slams
200m Row
20 Ball slams
100m Row
10 Ball slams