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GROUP CLASS WORKOUT Warm Up: 400 meter jog 20 leg swings (front and side) 20 meters each: high knees butt kickers walking lunge w/hip stretch heel walks toe walks Finish w/: 4×50 meter strides MetCon: Welded: 10 Rounds 20/15 calorie bike 20 air squats Welded Athlete: 10 pistols + 3 power cleans (245#/165#) *25 minute time cap Welded Lean: For Time: 4 mile runRead more

By: Haideh Plock Knees hurting after squatting? Can’t get that handstand? Back screaming at you after deadlifts? Maybe it’s time to work on those stabilizing muscles…you know, those little guys that get ignored a lot when we are trying to max out that back squat or snatch. You may have heard of them: the rotator cuff, transverse abdominus, gluteus medius, but how often do we target them? They are the stable platform your quads and traps use to generate power! They’re small guys, and they don’t like heavy weight so they often get ignored. This makes them weak and underdeveloped, so when they’re used, they get mad- and that’s when the problems start. This upcoming 4-week series builds accessory muscle work into a yoga sequence- which is much more fun then doing 3 sets of 15 boring rotator cuff exercises. The series will be as follows: June 4th: core stability...Read more

GROUP CLASS WORKOUT Warm Up: 5 minute machine 3 Round 10 walking lunges 15 push ups 20 kettlebell swings (light) MetCon: Welded: For Time: 800 meter run 40 pull ups 20 power cleans (155#/105#) Welded Lean: 5 Rounds 30/24 calorie bike 10 kettlebell swings (70#/53#) 20 push upsRead more

By: Arthur Anderson –Photo Courtesy of the Nevada Department of Transportation  A little over a year ago I wrote a blog discussing the Virginia Street Bus RAPID Transit Extension Project.  This picture was taken in 1965 during The Virginia Street Widening Project, where Virginia street was widened to 4 lanes so that more traffic could easily got to the casinos downtown.  Fast forward 50+ years the Transit Extension Project will reduce most of Virginia down to 2 lanes and widen the sidewalks to anywhere from 5 to 12 feet.  The project is designed more around bus and foot traffic. This means that traffic patterns from Liberty to Plumb will be altered with a 2-foot median in the road preventing left hand turns, less Virginia Street parking and fewer traffic lights. I think most of these changes will be a great enhancement to the Virginia Street corridor but will probably be a...Read more

You’re not going to want to miss class today as it’s a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Bench Press (every 2:00) 5×5 (choose weight) MetCon: Welded (Tier Testing): Tier 4 choose 3 movements Tier 3 “Grace” (under 5:00) Tier 2 “Isabel” (under 6:00) Welded Lean: Rowing 12×500 meters *1 minute rest in betweenRead more