Most of you may already know, but for those who haven’t heard Perkville is up and running! What is Perkville you say? It is a online software that automatically awards perks to the members of Double Edge. What can you do to earn perks? It’s as simple as checking in to class, spreading the word of Double Edge on Facebook and Twitter, or bringing in a friend! Each perk has an assigned amount of points that you are able to redeem for Nano’s, Fitaids and more!
We know how awesome our members are in helping Double Edge grow and we wanted to make sure that each and every one of you were rewarded for your efforts. As we continue to grow Perkville we encourage anyone who has questions, comments or ideas to share it with us! If you haven’t received an invitation to Perkville please contact [email protected] or [email protected] so that we can help you start earning points today!
GROUP CLASS WORKOUT
Warm Up:
90 sec plank
3 Rounds 12 OH Squats, 8 Pushups, 4 Inchworms
Strength:
8×2 Power Snatch (Every 50 Seconds)
Metcon:
Dynamic
17 Min AMRAP
15 Cal Row
10 Push Press 95/65
15 Cal Bike
10 Front Squats 95/65
Foundational
17 Min AMRAP
15 Cal Row
10 DB Push Press
15 Cal Bike
10 Goblet Squats
Mobility:
Pre – Banded Bully (pg. 268)
Post – Suprapatella Smash and Floss (pg. 327)
MOBILITY CLASS
Relieving knee and hip pain through myofascial release
SKILLS CLASS
Bar muscle ups/butterfly practice
Rope Climbs
Ring Dips
WOMEN’S CLASS WORKOUT
Warm-Up:
5 laps
Band work
Skill:
Turkish Get-Ups
CORE GONE BAD
3 Rounds of 1 min Max Effort
Toes to Bar
Rower/Skierg
Plank Twist
Rock n’ Rolls
Weighted sit-ups
Rest