Workout And Words For September 21st – Have You Seen the Chalkboard Lately?

Depending on your generation and age, you may or may not be familiar with what school’s use to call the “chalkboard”.  Yes this high tech learning device was used to transfer ones knowledge from their brain to the rest of the class using what once was called “chalk”.   Certainly under appreciated these days, the blackboard and chalk were the pioneer’s of cut!

So why highlight something that hasn’t been seen in schools in over 15 years?  Because at Double Edge we believe knowledge is power and simple is better!   This is why we have utilized our high tech piece of chalkboard to bring you the “Community Corner”!

The community corner was created for our members as a tool for better fitness, health and to strengthen our community.   On the board there are 5 sections that include:

Skill of the month – Each month we will highlight a skill and program accessory workouts to help you become better at that particular skill.  This month’s skill is rowing!

Community Events – This part is to highlight not only the events we are doing as a gym but also local events that will be going on in the community.  If you have an event that you would like to highlight just talk to Joel or Sabrina and we will put it up there!

Challenge of the month – Each month we will also tie in a challenge with the skill of the month that is open to everyone in the gym.   If you have the best time or score you will win a prize at the end of the month!  This month’s challenge is a 500m row for time

Food For Thought –  This corner is designated to our nutrition which will include small tips and challenges to help you look and feel better!

Referrals For Rewards –  This corner was created to award you for your referrals!  We appreciate all that you do to spread the word of Double Edge around to your friends and family and we want to repay you!  Each month we will have a new reward for referrals and we will also have a FREE bring your friend to class day that will be posted each month as well.


We hope that you enjoy our high tech Community Corner and if you have any questions please feel free to contact Joel or Sabrina at anytime!  Cheers to community and chalkboards!





Warm Up:

3 lap run

3 Rounds 15 KBS Russian, 12 air squats, 12 PVC PT

Finish with 10 burpees



1 Rep Max Strict Press 12 minutes

Then: 40 Pushups

Lean: 6×4 Strict Press






4 Rounds

15 Box Jumps 24/20

12 Front Squats 95/65

9 Push Press 95/65

6 Burpee Pullups


Advanced: OH Squats


3 Rounds

Welded Lean

21 Wall balls 20/14

18/15 Cals Bike

12 Dumbbell Lunges 40/25

12 Burpees


Mobility Of The Day: Banded OH Distraction

Improves: Shoulder Pain/OH Pressing/Rounded Shoulders





8am to 9am






6:30 to 8pm with Coach Jacob