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GROUP CLASS WORKOUT   Warm Up: 2 Rounds  20 med ball slams, 20 hollow rocks, 2 lap run Finish with 15 PVC PT, 20 air squats, 15 PVC PT   Strength: 10  Min EMOM Your Choice: 2 Power Clean and Jerks OR 2 Power Snatches Lean: 4 Power Cleans   Metcon: Welded Repeat WOD from 2/5/15 4 Rounds 3 Min AMRAP 5 Front Squats 135/95 7 T2B/10 Knee Raises 9 Pushups 1 min Rest   Welded Lean 4 Rounds 3 Min AMRAP 8 KB Swings 53/35 10 T2B/15 Knee Raises 12 Plank to Pushups 1 min Rest   Mobility: Pre – Anchored T- Spine (pg. 238) Post – T-Spine Smash on Roller or Lacrosse Ball       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: 3 minutes machine, 20 scorpions, 20 hollow rocks 2 Rounds 15 Kb High Pulls, 15 air squats, 10 pushups   Strength: 6×3 TnG Power Clean @80% Lean: 6×3 Hang Clean + 10 V-Ups Every 1:15   Metcon:   Welded   Every 4 minutes for 20 minutes: 200 Meter Run 8 Burpees 5 Squat Cleans @135/95   Adv. 5 Squat Clean Thrusters   Welded Lean Every 4 minutes for 20 minutes: 200 Meter Run 8 Burpees 12 Wall Balls 20/14   Mobility: Pre-  Front Rack Banded Stretch Post- Foam Smash 5 minutes any tight spotsRead more

As most of you know by now we have become and official retailer of Xendurance supplements.   The reason that we made the switch 3 months ago was the scientific studies and their amazing results in the reduction of lactic acid and the constant dedication of their best representative Spencer who has been to Double Edge more than once explaining the ins and outs of their products. If you haven’t had the opportunity to either try Xendurance or talk to Spencer you are in luck!  Tomorrow starting off in the early morning and going all the way until the last class Spencer will have a table set up in the mobility area giving away samples of Xendurance products.  Don’t miss out on this opportunity to try the best supplements on the market and to get all of your questions answered by the most knowledgeable rep in the industry!       GROUP...Read more

GROUP CLASS WORKOUT   Warm Up: 2 RDs 50 DU (80 singles), 20 Russian KB swings, 5 inchworms 20 PVC PT, 15 PVC GM, 20 scorpions   Strength: Find 1RM Front Squat 14 Minutes Lean: 5×5 Front Squat   Metcon:   Welded For Time: 1000m Row 100 DU 750m Row 75 Du 500m Row 50 DU 250m Row 25 DU   Welded Lean For Time: 30 Wall Balls 24/20 800m Run 20 Burpees 400m Run 20 Burpees 200m Run 30 Wall Balls 24/20   Mobility Of The Day: Super Front Rack (pg.       OPEN GYM 8am to 9am      Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rds: 20 banded GM, 12 goblet squats, 4 inchworms 20 leg swings, 10 stretch lunges   Strength: Find a 10 Rep Back Squat Max 14 Minutes Lean: 3×10 Moderate weight   Metcon: Welded   14 Min AMRAP 50 Wall Balls 20/14 40 KB Swings 53/35 30 Toes To Bar 20 S20H 95/65 Adv: Add 5 MU/15 Ring Dips Adv: 115/105 Welded Lean 14 Min AMRAP 50 Wall Balls 20/14 40 Ab Mat Situps 30/22 Cal Bike 20 Thrusters 75/55 Adv: Add 5 MU/15 Ring Dips Adv: 95/65   Mobility of the day: Couch Mobilization (pg.331) Improves: Back and Hip Pain, Knee Pain, Hip Extension       OPEN GYM 8 to 9am       SKILLS CLASS Sled pull and push Hamstring accessories         COMPETITORS CLASS  6:30 to 8pm with Coach JacobRead more