Workout And Words For March 13th – Grand Opening Special!

29
Nov

Workout And Words For March 13th – Grand Opening Special!

About a year ago we were busy finishing up the last of the renovations in the gym and preparing for our official grand opening!  On the day of our grand opening we had food catered from Men Wielding Fire, special guests speakers and over 5 grand of prizes that we raffled away!  Fast forward a year later and our grand opening day happens to fall on the same day as the Leprechaun 5k (which we also participated in last year).

To remember this anniversary we are all meeting at Double Edge on Sunday at 8am to run the Leprechaun 5k as a community!  To celebrate this anniversary we are giving away a free car to the first person who shows up to the gym!  Okay, maybe I just wanted to put that in there to see if anyone actually reads my blogs…. We wont be giving away a car this year or even a TV (maybe for the 10 year anniversary), but we did want to give something back.

If you have a friend or family member that is looking to get in shape we want to offer them a month free at Double Edge if they join us on Sunday for the Leprechaun race!  This offer will only be available on Sunday in which your friend or family member then can enjoy a free month on us from March 15th to April 15th.

If you have any questions about the race or about the complimentary month free please contact [email protected]  We hope to see everyone out on Sunday for a beautiful jaunt through the streets of Midtown!

 

GROUP CLASS WORKOUT

 

Warm Up:

3 Rounds 15 Med ball slams, 2 lap run with Medball

 

No Strength! WODs and WODs!

 

Dynamic

16 Min Partner Alt Rounds

20 DU

1 PC+1 FS+1S2OH 155/105

Other partner does 3 Burpees

rest 3 min

16 Min Partner

Partner A. Max Cals

Partner B does 1 round then switch:

4 Burpee Box Overs 24/20

8 Kb Swings 70/44

12 V-Ups

 

Foundational

16 Min Partner Alt Rounds

20 DU

1 PC+1 FS+1S2OH

Other partner does 3 Burpees

rest 3 min

16 Min Partner

Max Cals

Other partner does 1 round then switch:

4 Burpee Step Overs

8 Kb Swings

12 V-Ups

 

Mobility:

Pre – Hip and External Rotation (pg. 307)

Post – Super Friend Quad Smash

 

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