Blog

By: Wes Winter I unlocked my phone on average 124 times a day over the last 7 days. Wow. How much do you look at your phone on a daily basis? Have you ever thought about how many times you pick up your phone in general, push the home button to see if there is a new notification, or even the amount of time you spend with certain apps open? I for one am as guilty at this as anyone and over the last Apple update they introduced Screen Time which measures your basic phone activity and interactions. It is interesting for some and disappointing for others, but nonetheless I think could be a useful new feature to help us stay productive on a daily basis. How to use Screen Time Go to Settings and tap Screen Time. Enable the feature if it’s not already switched on. Here, you’re presented...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Cossack squats 5 single arm overhead squats 15 Russian kettlebell swings Finish with: Welded Athlete Barbell Warm Up Strength: Snatch (every 1:30) 4×4 (drop and reset) MetCon: Welded Rx & Lean: 4 Rounds (Not for Time) 2 snatches (@80%+) or 5 deadlifts (@75%+) 100 or 50 double unders or 150 Singles 20 toes to bar 20 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20/15 calorie machine 1 minute plank 5 tempo push ups (3333) 5 jump squats MetCon: Welded Rx: 20 minute AMRAP 25/20 calorie row 8 clean & jerks (135#/95#) 12 lateral burpees Lean: For Time: 50 man makers (35#/20#) 100/70 calorie bike 35 minute time capRead more

We are only days away from our 4th annual Metcon For Hope! This annual competition helps support non-profit organizations both locally, international and internationally by bringing awareness and helping with financial aide. This year we are supporting Step2 which is a comprehensive residential and out-patient treatment program that provides women struggling to overcome substance abuse disorders, poverty, domestic violence and/or sexual assault/trauma the opportunity to rebuild their lives. We invite everyone to come out and support this amazing event, but before you come there are a few things we need to cover. The event will be hosted at Double Edge SOUTH which is located at 6450 South Virginia Street. The competition will begin at 8am and continue until 5pm. There will be beer provided by Reno Brewery and food provided by Food Evolution for spectators and athletes to purchase. Classes at SOUTH will be cancelled on Friday at 6pm and...Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 40 banded good mornings 20 walking lunges 15 barbell back squats 10 leg swings (each leg) Strength: Back Squat (every 1:45) 1×8 @65% 1×6 @75% 2×4 @80% MetCon: Welded Rx & Lean: “Isabel” For Time: 30 snatches (135#/95#) 8 minute time cap Intro: 30 power cleans (Coach chooses weight)Read more