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Synchronized CrossFitting

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Warm Up:
3 Rounds 30 second work/30 second rest @ 80-85% intensity
2 rounds:
15 heavy goblet squats
15 V-ups
20 banded good mornings
Finish with:
1 minute banded hip capsule
15 PVC pass throughs

StrengthBack Squat (every 1:25)
CrossFit: 8×1 @ 90% (HEAVY)
CrossFit Lean: 8×4 @ moderate weight

Partner WOD
synchronized air squats
toes to bar
power snatches (95#/65#)

*18 minute time cap

CrossFit Lean:
100 calorie machine
100 lunges
100 ring rows
100 lunges
100 calorie machine

*40 minute time cap

Mobility: Quad Smash (pg. 324)
Improves: Hip function, knee, hip and lower back pain.

SKILLS CLASS (Midtown @ 4:30PM)
handstands push ups/shoulders

Quick Thrusters

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Click here to see Coach Jacob’s programming walk through for the week where he goes over each workout and how to attack it for optimal efficiency!


Warm Up:
3 rounds:
10 calorie machine
20 band pulls
10 pushups
10 single arm kettle bell lunges (each side)
Finish with:
1 minute banded overhead distraction
15 PVC pass throughs
15 PVC good mornings

Skill Work15 minutes
Handstand Pushups/Handstand Walks/Tripod Headstands

3 Rounds
15/11 calorie bike
11 thrusters (95#/65#)
7 lateral burpees

CrossFit Lean:
3 Rounds
10 calorie row
10 dumbbell thrusters (35#/25#)
10 jump switch lunges
Cash Out: 40 burpees

Mobility of the Day: Yoga or ROMWOD

Burpees: Love them, hate them, do them.

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Warm Up:
Trainer Choice

Accessory Work:
Superset (5 Rounds)
max reps seated barbell press (no more than 30), alternate between front and back
15 kettlebell high pulls

CrossFit AND CrossFit Lean:
20 minute EMOM
odd minutes: 10 burpees
even minutes: 15 AbMat sit ups
Adv: 12 burpees & 20 AbMat sit ups

Mobility: 10 minutes – pick a weakness, attack it. Get better and give your body the attention it deserves.


For the Pull Up Freaks

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Warm Up:
3 Rounds: 
40 seconds work/20 seconds rest on a machine at 80% effort
Then: 2 Rounds: 20 Russian KB swings, 25 band pull aparts, 30 toe touches
Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings

Strength: Sumo Deadlift (every 1:20) 
5×6 @ 65-75%
CrossFit Lean: No strength

10 minute AMRAP

9 pull ups
9 overhead squats (115#/75#)
Adv.: 3 bar muscle ups
Scaled: front squats

CrossFit Lean:
40 minute AMRAP
40 calorie machine (alternate each round)
30 push ups
20 kettlebell swings (53#/35#)
10 pull ups/ring rows

Mobility of the Day: Glute Smash (pg. 300)
Improves: Lower back and hip pain, “knee out” position.


SKILLS CLASS (Midtown @ 4:30PM)
power lifting fun


LADIES NIGHT (Midtown @ 6:30PM)

Warm Up:
Team air squats, lunges and sit ups
20 PVC pass throughs, 20 PVC good mornings

Skill of the Month: Muscle Ups
10 minute EMOM
odd: 5 ring pull ups
even: 5 ring transitions

3 x 10 hip to rings

double unders
sit ups

Making the most of your time at Double Edge Fitness.

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Trust us. We understand busy schedules. In fact, many of the members we have here at Double Edge Fitness initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.



While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.


If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.


Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially


It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.


Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.


We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.


Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.