Workout And Words For November 11th – A Weekend Of Ideas

29
Nov

Workout And Words For November 11th – A Weekend Of Ideas

As most of you might know the Double Edge team was away this weekend in San Jose for a business retreat to build towards a better year in 2015.  During the weekend we worked over 8 hours analyzing our successes and failures as a team and a business in 2014 and also how we can provide a better service and facility to you in 2015.

At the end of the day we found out that our passion for what we do is deep and we promise to always provide the best service possible to the members and community of Double Edge.   To help provide you this level of service we ask for you to be open in sharing ideas, thought and even frustrations that you have with the coaches and staff.   We have placed comment boxes in both the men’s and women’s locker rooms so that anyone can share there thoughts anonymously.  We will also be sending out a short survey by the end of the month to get your feedback and help us in deciding the future of Double Edge for the 2015 year.  Of course as always if you want to talk to any of our trainers our staff you can grab one of our cards at the front desk and contact us directly.

We are extremely excited about the future here at Double Edge and we hope that you appreciate all of the hard work and time that each one of our trainers have invested to help make our gym a home for everyone.

 

GROUP CLASS WORKOUT

 

Warm Up:

3 Rounds

9 pushups, 12 OH squats PVC, 15 PVC Pass throughs, 18 situps

 

Strength:

5×3 Touch and Go Power Clean (Every 1:15)

Foundational: DL+ 2 Hang Power Clean

 

Metcon:

Dynamic

8 Rounds of

Every 2 Minutes Complete:

8 Alt DB Snatches @60/35

8 Lateral Burpees

6 Thrusters @95/65

(Fail a round-cut out first movement into next round)

Advanced: Add 1 thruster every round

 

Foundational 

8 Rounds of

Every 2 Minutes Complete:

8 Alt DB Snatches

6 Burpees

6 DB Thrusters

Mobility:

Pre – Super Front Rack (pg. 260)

Post – Overhead Tissue Smash (pg. 255)

 

 

SKILLS CLASS

Ring Muscle Up

The Bear Complex

Handstand Walks

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