GROUP CLASS Warm Up: 30 arm circles (each direction) 2 minute PVC front rack stretch 1 minute banded wrist distraction 3 Rounds (trainer guided): 5 barbell thrusters 4 toes to bar 5 box jumps 2 Rounds (speed): 3 thrusters 3 toes to bar 3 box jumps MetCon: Welded & Welded Lean: 10 Rounds 5 thrusters...Read More

By: Savina Brown Since it is the beginning of injury prevention month, I am going to get on my soapbox about the amazing benefits of yoga and how well yoga and Welded compliment one another. Some of you might be rolling your eyes at the thought of that or already have a story created about...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter run 1 minute banded ankle distraction 1 minute pigeon stretch 3 Rounds: 12 psoas march 8 empty barbell squats Strength: Back Squat (every 1:30) Warm Up: 5@40%, 4@50%, 2@70%, 1@80% Strength: 7×1 @90% Technique: 7×4 @moderate weight MetCon: Welded: 15 minute AMRAP 8 pull ups 24/20 calorie machine...Read More

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 calorie sprint 10 ring...Read More

This week’s Featured Athlete was chosen by Arthur, our masters coach. Stacey is proof that age isn’t anything but a number and that you’re only as old as you feel. Keep up the amazing work Stacey! “DECFMonday goes to DECF Masters member Stacey Halecky. Stacey has been with us for just over a year. Stacey always shows...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 5×15 dumbbell/kettlebell bent over row 5x max reps barbell press (20 rep max, empty barbell) MetCon: Welded & Welded Lean: 13 minute AMRAP 40 calorie row 30 toes to bar 20 deadlift (185#/125#) 100 double undersRead More

By: Arthur Anderson For the last few years we’ve been hearing about the benefits of grassfed beef versus grain-fed beef but it hasn’t been easy to access grassfed beef in Reno. Now a local rancher, Alturas Ranches, has teamed up with Double Edge to offer three cuts of grassfed beef at Midtown (filet mignon, New...Read More

Warm Up: Trainer Choice Strength: Front Squat (every 1:30) Welded : 6×4 @75% Welded Lean: no strength MetCon: Welded: 4 Rounds 400 meter run 15 box jump overs (24″/20″) Welded Lean: 8 Rounds 400 meter run 15 wall balls (20#/14#) 15 kettlebell swings (44#/26#) 15 calorie ski *40 minute time capRead More

You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean:...Read More

By: Joel Cochran Ever wonder why you aren’t getting the results you are looking for? I’m not just talking about in the gym and whether you’re hitting PR’s and changing the way your body looks; I’m also talking about work, relationships, school, family, faith and about every other aspect of your life. It seems that you’re...Read More