GROUP CLASS WORKOUT Warm Up: 3 laps around the gym 3 Rounds 5 dumbbell clean and jerk 10 sit ups 10 calorie machine Coach led clean and jerk progression Strength: Clean & Jerk (every 2 minutes) Technique: 5x 1 power clean + 2 split jerk Welded Athlete: 5x 1 power clean + 1 push jerk +...Read More
By: Trent Soares Benefits of Bone Broth As you may know, I was born and raised on the islands and was transplanted here to play baseball in 2009. Well, Nevada has a ton of germs that I wasn’t accustomed to and I got sick a lot. I just delt with it. At the beginning of this...Read More
By: Jenelle Seamands I began my yoga journey at a time when I was beyond stressed out- physically, mentally, and emotionally. I was an employer’s dream. I truly believed the path to success meant long hours and ensuring everything was taken care of- you name it, I did it. I worked diligently and became really...Read More
GROUP CLASS WORKOUT Warm Up: 2 Rounds (KB – each arm) 10 single arm kettlebell front rack split squats 20 glute bridges 15 single arm kettlebell bent over rows 10 single arm kettlebell presses Finish with: 10 tempo air squats Strength: Front Squat (every 1:45) 5×3 (choose weight) MetCon: Welded: 18 minute AMRAP 12 toes...Read More
By: Arthur Anderson I received a lot of great questions about Intermittent Fasting and I wanted to follow up with some more discussion. “Will Intermittent Fasting affect my diet?” Whether you follow Keto, Paleo, Zone, Whole30, Vegetarian, Carb Cycling or the Special K diet I have yet to find one that won’t work within an...Read More
GROUP CLASS WORKOUT Warm Up: 2 Rounds (each arm) 10 single arm kettlebell bent over rows 10 single arm dumbbell front squats 10 single arm kettlebell swings Finish with: 20 single arm kettlebell push presses (each arm) 20 PVC pass throughs Strength: Hang Squat Snatch (every 1:20) 7×2 MetCon: Welded: 4 Rounds 60 second plank 20...Read More
GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 Rounds 10 kettlebell hang clean and jerks (each arm) 10 single arm kettlebell front squats Finish with: 20 hollow rocks Strength: Squat Clean (14 minutes) find 1 rep max OR 5x 1 power clean + 1 front squat MetCon: Welded: Test Day: “Baby Macho” 20 minute EMOM 3...Read More
GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 25 toes to bar 50 calorie row 25 hang cleans (115#/75#) 50 calorie bike 25 toes to bar 50 calorie ski 25 hang cleansRead More
This week’s Featured Athlete was chosen by Coach Wes! Keep up the awesome work Robyn! “My #DECFmonday goes to Robyn! Robyn never misses a 6:30pm class here at Midtown and we love having her awesome energy everyday. She is such a hard worker, stronger than she gives herself credit for and has been such a pleasure...Read More
