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Community Day (2/19/19)

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Do You have a family member or friend who you have been trying to get to CrossFit? On February 19th we will be hosting a community day in which you will be able to bring them for FREE! Our community days are all about showing your loved ones what you do and also to give them a little taste of what CrossFit is all about!

The workout will be a partner WOD that will be scalable for all athletes no matter their fitness experience. At the end of the workout they will also have the opportunity to take advantage of a 1 day special of 2 weeks for $25, but it will only be available on February 19th!

If you plan on bringing someone on the 19th click the link below for our online waiver and then send it to your family or friends. If you have any questions about community day contact us at team@doubleedgefitness.com.

Online Waiver: http://www.waiverking.com/print/1776

GROUP CLASS WORKOUT

Warm Up:
3 Rounds
15/12 calorie machine
12 walking lunges
10 kettlebell deadlifts

MetCon:
Community Day
Partner WOD
20 Minute AMRAP
2 Rounds
30 Russian kettlebell swings
30 AbMat sit ups
30 air squats
2 Rounds
30/20 calorie bike
30 box jump overs

Power Clean & Push Jerk (2/18/19)

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GROUP CLASS WORKOUT

Warm Up
4 Rounds
10 Russian kettlebell swings
5 goblet squats
2 Rounds
10 strict press
10 barbell good mornings

Strength: Power Clean + Push Jerk (every 1:15)
10×2

MetCon:
Welded Rx:
For Time:
45 calorie bike
2 Rounds
5 deadlifts (315#/205#)
10 lateral burpees
10 minute time cap

Lean:
For Time:
100 walking lunges
50 med ball slams
500 meter row
10 Minute Time Cap

Saturday WOD & Weightlifting (2/16/19)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
35 Minute AMRAP
1 mile run or 2K row
40 wall balls (20#/14#, 10”/9”)
80/65 calorie ski or bike
100 walking lunges

WEIGHTLIFTING (Midtown 10:30AM)

Warm Up:
Coaches Choice

Weightlifting:
1 Squat Snatch + 1 OHS (every 1:15)
8 Sets (Heavy)

Snatch Pulls (every 1:30)
6×4 @100% of best Snatch

Snatch Push Press (every 1:30)
5×5

Partner WOD (2/14/18)

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GROUP CLASS WORKOUT

Warm Up: 2 Rounds: 30 Air Squats, 400 Meter Run/500 Meter Row or 20 Cal. Bike, 10 Strict Dual DB/KB Press

MetCon:
Welded Rx:
Partner WOD
16-14-12-10
squat clean thrusters
40-40-40-40
calorie row
25 Minute Time Cap

Weights:
16 @135#/95#
14 @155#/105#
12 @175#/120#
10 @195#/125#

Individual WOD
8-7-6-5
squat clean thruster
20-20-20-20
calorie ski

Weights:
8 @135#/95#
7 @155#/105#
6 @175#/120#
5 @195#/125#

Lean:
Partner WOD
For Time:
300/250 calorie bike
150 kettlebell swings (44#/26#)
150 air squats
150 V-Ups
100/80 calorie bike
35 Minute Time Cap

Individual WOD
For Time:
125/100 calorie ski
75 kettlebell swings (44#/26#)
75 air squats
75 V-Ups
125/100 calorie ski

Power Snatch (2/12/19)

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GROUP CLASS WORKOUT

Warm Up:
2 Rounds
30/25 Cal. Machine
20 Single Arm KB High Pulls (each side)
WA BB Warm Up

Strength: Power Snatch (every 1:30)
6×3 (drop and reset)
Intro: 6×5

MetCon:
For Time:
21-15-9
Thrusters
Lateral Burpees
Weights:
21 @95#/65#
15 @115#/75#
9 @135#/95#
10 Minute Time Cap

Lean:
For Time:
100-80-60-40
Cal. Bike
30-40-50-60
AbMat Sit Ups
35 Minute Time Cap

Back Squat (2/11/19)

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GROUP CLASS WORKOUT

Warm Up:
3 Rounds
25 banded good mornings
10 goblet squats
2 Rounds
10 leg swings (each side)
8 single leg kettlebell Romanian deadlifts

Strength: Back Squat (12 minutes)
Find 1RM
Intro: 4×5

MetCon:
Welded Rx:
3 Rounds
15 hang power cleans (135#/95#)
30/24 calorie bike
12 Minute Time Cap

Lean:
3 Rounds
15 deadlifts (165#/115#)
30/24 calorie row
12 Minute Time Cap

Saturday WOD & Weightlifting (2/9/18)

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GROUP CLASS WORKOUT

Warm Up:
Coaches Choice

MetCon:
Welded Rx & Lean:
For Time:
4 Rounds
60 Cal. Machine (Rotate)
40 KB Swings (35#/26#)
30 Box Jumps (24”/20”)
20 Goblet Squats (35#/26#)
45 Minute Time Cap

WEIGHTLIFTING (Midtown 10:30AM)
Clean and Jerk (every1:15)
8×2 (Drop and Reset)

Clean DL (every 2:00)
5×4 @110% of Best Clean

Hang Clean High Pull
4×10 (Choose Weight)