Crossfit Edge 94

Crossfit Edge 94 CrossFit Edge will provide excellent coaching and support no matter your goal or fitness level. Spe It is scaled to meet your level of fitness.
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CrossFit is Constantly Varied, Functional exercises done at High intensity in a group or an individual. We do this by combining weightlifting, gymnastics, running, and rowing. This gets us increased work capacity over broad time and modal domains. Which means you can do more in any amount of time at anything we want to do. It is "REAL FITNESS"

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6/23 TUESDAY💪Strength 💪Push Press3 Sets5 Push Press @8+/10 RPE*Rest 2 minutes between sets.*Build to a tough set of 5 on...
06/22/2026

6/23 TUESDAY

💪Strength 💪

Push Press

3 Sets
5 Push Press @8+/10 RPE
*Rest 2 minutes between sets.
*Build to a tough set of 5 on the last set.

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🏋️🏋️WORKOUT OF THE DAY 🏋️🏋️

🍋 Ice Cold Lemonade 🍋

2 Rounds
30 GHD Sit Ups or 50 V-Ups
"50 Dumbbell Box Step Ups (50/35) (24/20"")"
50/40 Calorie Ski (OR Row)

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💪 RX Plus 💪
2 Rounds
50 GHD Sit Ups
"50 Dumbbell Box Step Ups (50/35) (24/20"")"
50/40 Calorie Ski (OR Row)
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Successory Work
3 Sets
12 Dumbbell Lateral Raise @8/10 RPE
12 Incline Dumbbell Curls @8/10 RPE
30-60 sec Plank on Rings
*No rest between sets. Just move fluidly from one exercise to another.

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Cool Down

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Chest Stretch
1:00 Birddog
*Rest as needed between sides, movements and sets.

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🚨POSTPONED UNTIL JULY 7th🚨☀️🏃 SUMMER SPORTS PERFORMANCE CAMP 🏃☀️Looking for a way to keep your athlete active, improving...
06/22/2026

🚨POSTPONED UNTIL JULY 7th🚨

☀️🏃 SUMMER SPORTS PERFORMANCE CAMP 🏃☀️

Looking for a way to keep your athlete active, improving, and having fun this summer?

Our Sports Performance Camp is designed to help athletes ages 11–17 build speed, agility, strength, power, endurance, and confidence in a fun, coach-led environment.

📅 July 7th– August 27th
🕚 Tuesdays & Thursdays | 11:00 AM
👥 Ages 11–17

Athletes will work on:
• Speed
• Agility
• Strength
• Power
• Endurance

💲Full Program: $199
💲10-Session Punch Card: $129

Spots are limited and typically fill quickly. Secure your athlete’s spot today!

6/22 MONDAY💪Strength 💪Tempo Back Squat5 Tempo Back Squat @75% 1RM Back Squat5 Tempo Back Squat @80% 1RM Back Squat5 Temp...
06/22/2026

6/22 MONDAY

💪Strength 💪

Tempo Back Squat

5 Tempo Back Squat @75% 1RM Back Squat
5 Tempo Back Squat @80% 1RM Back Squat
5 Tempo Back Squat @85% 1RM Back Squat
*Rest 2-3 minutes between sets.
**Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause)

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🏋️🏋️WORKOUT OF THE DAY 🏋️🏋️

🪰Catching Fireflies 🪰
12 Rounds
12 Air Squats
6 Toes to Bar
6 Deadlifts (155/105)

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💥 RX Plus 💥
12 Rounds
16 Air Squats
8 Toes to Bar
8 Deadlifts (155/105)

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Successory Work

3 Sets
10-12 Double Dumbbell Single Leg RDL (5-6 per leg)
@8-8+/10 RPE
-rest 30 seconds-
10-12 Dumbbell Box Step Up (5-6 per leg) @8+/
10 RPE
*Rest 2 minutes between

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Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Frog Stretch
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.

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🍻 To all the dads who carry the load, set the standard, and still make time for a workout…Happy Father’s Day from CrossF...
06/21/2026

🍻 To all the dads who carry the load, set the standard, and still make time for a workout…

Happy Father’s Day from CrossFit Edge. 💪
















6/20 SATURDAYPARTNER WOD – “AZTECA REMIXED”For TimeBuy-In - 2000m RowThen 5 Rounds200 m. Run - Synchro20 Deadlifts (185/...
06/19/2026

6/20 SATURDAY

PARTNER WOD – “AZTECA REMIXED”

For Time

Buy-In - 2000m Row

Then 5 Rounds

200 m. Run - Synchro
20 Deadlifts (185/125)- Split
40 Push-Ups - Split
150 ft Sandbag Carry - Synchro
150 ft Farmer Carry- Synchro

Buy-Out - 2000m Row - Split

🇺🇸

06/19/2026

6/19 FRIDAY

💪Strength 💪

Superset
5 Sets
8-10 Tempo Feet Supported Wide Grip Pull Up or Banded Lat pull down
8-10 Tempo Single Ring Inverted Row (each side)
*Rest 30 sec between movements and 1-2 minutes between sets.
*Tempo for both movements is 2020 (2 seconds down, no pause, 2 seconds up, no pause)

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🏋️🏋️WORKOUT OF THE DAY 🏋️🏋️
🏟️Lumen Field 🏟️
Teams of 2
1200m Run (together)
30 Rope Climbs
1200m Run (together)
*Split all reps as desired.

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Option 2

3 - 4 Rounds
300 m Run - Together
6 - 10 Rope Climbs - Split
300 m Run - Together
1 min Rest between Rounds
💥Sub Pullups or Rope Sled Pulls

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Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Alternating Calf Stretch
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and

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Accessory Work
3 Sets
10 kneeling Landmine presses per side
15-20 Standing Banded Tricep Extensions (push downs)
*Rest as needed between sets.
*Log weights in notes.

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6/18 THURSDAYPartners alternate all cardio buy in.All other movements in section may be partitioned however desired.STAT...
06/18/2026

6/18 THURSDAY

Partners alternate all cardio buy in.
All other movements in section may be partitioned however desired.

STATION 1

8 x 12/8 Cal Bike sprint
(Partners alternate)

Then:
100 Push-Ups - Split
100 DB Front Rack step back Lunges - Split
500 ft Farmer Carry - Split

-Rest 2 min-
STATION 2
6 x 200m Run
(Partners alternate)

Then:

60 Russian KB Swings - Synchro
60 Strict Curl/Press - Split
300 ft Rope Sled Pull - Split
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Rest 2 min
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STATION 3
4x 20/16 Cal Ski
(Partners alternate

Then:

20 Burpee Deadlifts - Synchro
20 Half Turkish Get-Ups - 20 per side - Synchro
20 Sandbag Cleans - Synchro

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6/16 TUESDAY💪Strength 💪Banded Deadlift5 Sets4 Banded Deadlifts*Rest 2 minutes between sets.**Medium band thickness. Star...
06/16/2026

6/16 TUESDAY

💪Strength 💪

Banded Deadlift

5 Sets
4 Banded Deadlifts
*Rest 2 minutes between sets.
**Medium band thickness. Start around 50-60% 1RM Deadlift and build slow each set. No loss in speed or positions.

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🏋️🏋️WORKOUT OF THE DAY 🏋️🏋️

🏟️ BMO Field 🏟️

For Time:
35 GHD Sit Up (OR V-Ups)
-into-
7 Rounds
5 Strict Handstand Push Ups or 7 DB Push Press
35 Double Unders or 50 singles
-into-
35 GHD Sit Up (OR V-Ups)

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RX PLUS

For Time:
50 GHD Sit Up (OR V-Ups)
-into-
7 Rounds
7 Strict Handstand Push Ups
49 Double Unders
-into-
50 GHD Sit Up (OR V-Ups)

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Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Wall Thoracic Rotations
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and

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Accessory Work
10 Minute AMRAP (At a controlled effort)
5 Strict Toes to Bar
10 Single Arm Dumbbell Side Bends (per side)
15 Banded Hip

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🔥 MAY COMMITMENT CLUB WINNERS ANNOUNCED! 🔥“Consistency is what transforms average into excellence.”A huge congratulation...
06/14/2026

🔥 MAY COMMITMENT CLUB WINNERS ANNOUNCED! 🔥

“Consistency is what transforms average into excellence.”

A huge congratulations to our May Commitment Club members who showed up, put in the work, and stayed committed to their goals all month long. 💪

🎉 $25 Gift Card Winner:
🏆 Craig Sprinkle

👕 Free Shirt Winners:
🏆 Sunny Lee
🏆 Joe Cicci

And a big shoutout to all of our May Commitment Club members:

✅ Sunny Lee
✅ Kolette Sherry
✅ Lisa Papas
✅ Marissa West
✅ Samuel Romaya
✅ David TenHopen
✅ Craig Sprinkle
✅ Sarah Nanni
✅ Terry Richard
✅ Michael Fici
✅ Bea Toast
✅ Joe Cicci
✅ Sarah Prybys

Success isn’t built in one workout. It’s built by showing up over and over again, even on the days you don’t feel like it.

Keep stacking those wins, Edge family. 🎯

🇺🇸

06/14/2026

6/15 MONDAY

💪Strength 💪

Box Squat

6 Sets (new set every 1:30)
3 Box Back Squat @50% of 1 RM Squat - for speed!
*Rest 90 seconds between sets.

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🏋️🏋️WORKOUT OF THE DAY 🏋️🏋️

🏟️ Gillette Stadium 🏟️

18 Minute EMOM
Min 1: 9 Burpee Pull Ups
Min 2: 12 Dumbbell Box Step Ups (50/35) (24/20)
Min 3: 15/12 Calorie Bike

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Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Rig QL Stretch
1:00 Shoo the Cat
*Rest as needed between sides, movements and sets.

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💪Finisher💪

4 sets
6 Bench Press @ RPE 7/10
10 Bench DB Chest Fly @ RPE 8/10
-rest 2:00 b/t sets-

🇺🇸

Address

52801 Shelby Road
Shelby Charter Township, MI
48316

Opening Hours

Monday 5am - 10:15am
4:30pm - 8pm
Tuesday 5am - 10:15am
4:30pm - 8pm
Wednesday 5am - 10:15am
4pm - 8pm
Thursday 5am - 10:15am
4:30pm - 7:15pm
Friday 5am - 10:15am
4:30pm - 7:30pm
Saturday 6am - 4:30pm
Sunday 8am - 10:15am

Telephone

+15866043624

Website

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