Workout And Words For August 4th – Instagram Challenge!

With Summer time in full effect we find ourselves spending less time in doors and more time outside taking advantage of the beautiful weather!   From camping to traveling and everything in between us Nevadans have a plethora of options to “apply our fitness”!
To celebrate summer and all things outdoors, we will be hosting an Instagram contest for the month of August.  The idea behind the contest is to highlight our members and the activities that they participate in during the beautiful days and nights of summer through Instagram.
So how does the work?  Its simple!  All you need to do is take a picture with your Double Edge American flag shirt on or sticker and post it to Instagram using the hashtag #DECFlag and tagging @doubleedgefitness in your post.  For every post that you make to Instagram you will receive 1 raffle ticket for your chance at the weekly prize!  At the end of the month the coaches will select the top 3 Instagram posts and they will be entered in for the grand prize which will be awarded to the winner on the members appreciation night.
Are there rules?  Of course there are always rules!  All posts must be taken with your phone alone and each picture must clearly show the American Flag logo on the back of your shirt or have the sticker visible.   Each post that is made must be shown to Sabrina at the front desk to receive your ticket.  You may post as many times in a day as you would like, but remember to be as creative as possible, we will only be taking the top 3 best pictures for the grand prize!
Every Monday we will announce the weekly prize which will be drawn every Friday at 1pm.  This week’s prize is a Double Edge swag bag including our custom made fitmark bag loaded with shirts, socks and everything in between!

Don’t have an Instagram account?  No need to worry!  Take a picture using your phone and then send it to [email protected] so that we can highlight it for you on our Instagram page!

We are very excited about this contest and we hope you are too!  If you need some inspiration feel free to head to our Instagram page to see some awesome examples from standing in front of the Eiffel tower to hanging loose in Hawaii; the options are endless!   If you have any questions (which I am sure everyone will) please contact [email protected].  Let the games begin!



Warm Up:

 4 Rounds 30/30 Goblet Squats/Plank

10 burpees, 15 PVC GM, 10 stretch lunges, 10 burpees



Welded: 1 Rep Max Back Squat 15 Minutes

Lean: 6×6 Back Rack Lunges


3 Rounds

30 Wall Balls 20/14

30 Ab Mat Situps

10 Power Snatches 95/65

1 min Plank
22 Min Time Cap

Welded Lean
3 Rounds

20/16 Cal Row

20 V-Ups

20/16 Cal Bike

10 Thrusters 95/65
22 Min Time Cap

Pre – Banded Hip Capsule (pg. 315)

Post – Thoracic Spine Smash




  • Toes to bar practice
  • Ab work




6:30pm with Coach Jacob