Workout for Wednesday, October 19th

Every two seconds someone in the U.S. needs blood and approximately 36,000 units of red blood cells are needed every day in the U.S.

Help with these needs by stopping in at our South location between 9AM-1PM on Saturday, October 22nd as we will be hosting a United Blood Services blood drive.

Each new person to Double Edge Fitness that donates will be given a free month of Welded.

Current members will receive a donor t-shirt for making their contribution.

To schedule an appointment time please CALL or TEXT our South location at 775-357-8363 or contact Sabrina (contact information on flyer).



Group Class Workout


Warm Up:

2 rounds: 20 Russian kettlebell swings, 20 pushups, 1 minute on a machine

Finish with: 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings

Clean Progression



Strength: 8 x 1 set (every 1:15)

Welded: 1 power clean + 1 hang clean

Welded Lean: 1 power clean + 1 hang power clean





12 minute AMRAP


toes to bar

hang cleans (155#/105#)


Welded Lean:

5 minute AMRAP

1 mile on bike

max box jumps (24″/20″)

rest 2 minutes

5 minute AMRAP

100 Double unders/200 Singles

max sit ups



Mobility of the Day:  Couch Stretch (pg.331) 2-3 Minutes each side. DO it! Your body will thank you.

Improves: Squat position, hip pain, lower back pain