GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 Rounds 10 single arm kettlebell hang clean and jerks (each arm) 10 single arm kettlebell front squats Finish with: 20 hollow rocks Strength: Clean & Push Ups (every 2:00) A1) 7×2 squat cleans @75% (2 second pause at the knee) OR 7×3 power cleans A2) 7×4 tempo push ups MetCon: Welded: 15-12-9 squat snatch (165#/115#) 100-100-100 double unders Scaled: power snatch *14 minute time cap Welded Lean: 15-12-9-6 deadlifts (165#/115#) lateral burpees *9 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 100 wall balls (20#/14#) 50/40 calorie machine 150 AbMat sit ups 50/40 calorie machine 50 wall balls 50/40 calorie machine 100 air squatsRead more

This week’s Featured Athlete was chosen by Coach Tammy! Keep up the consistency and hard work Karla! “My #DECFgoes to Karla Moore. Karla has been a member of DE for over 2 years. She’s not only been killing it in the gym but she has been crushing it with #DENutrition. She’s always got a smile on her face and willing to put in the work to reach her goals. When she’s not in the gym she’s helping others in the community with their health and wellness as the owner of NeuroFit. She is such an inspiration. Keep up the awesome work Karla!Read more

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 + 1 split jerk + 1 front squat + 1 split jerk MetCon: Welded & Welded Lean: For Time: 800 meter run 30 deadlifts (185#/125#) 300 double unders OR 450 singles Welded Athlete: 200#/130# (fat bar) + 15 BMU (sub for deadlift) *18 minute time capRead 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 year, after my wife was sick of me being sick, I got my tonsils out.  This helped, but my wife was determined to “heal me” so I wasn’t sick with colds all the time. Whenever you’re sick, the old wife’s tale is to eat chicken noodle soup – well I believe our ancestors were on to something! It really is healing.  At the start of this year, my wife started making bone broth. It’s really not as disgusting as it sounds and I began drinking it and really seeing the benefits in my life. Today I...Read more