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
MetCon:
Welded:
12 minute AMRAP
3-6-9-12-15…
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