Blog

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: Coach’s Choice MetCon: Welded & Welded Lean: Test Day: 7K row or 10 mile bikeRead more

By: Tammy Hamilton First of all, GREAT JOB to every one of you who participated in the Nutrition Challenge! We lost a total combined weight loss of 627.2lbs!!!! That’s amazing! No matter what your team’s outcome was, you all did great and we hope you took away a lot from this challenge. Nutrition is hard! But it doesn’t have to be complicated and we hope that is exactly what you learned during this challenge. Keep at it and you will get to where you want to be. And don’t forget, we are here to help! Even if you didn’t participate in the challenge, reach out to us and we can sit down and dial in your nutrition. Congratulations to our top 3 winners! It was a CLOSE one! FIRST PLACE: Raul & Steve SECOND PLACE: Fred & Cady THIRD PLACE: Andrea & Rachael Joaquin will have your prizes ready at South on...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds (8 minute cap) 10 alternating dumbbell snatch or 10 kettlebell swings 15/12 calorie machine (rotate machines) 5 strict pull ups/8 ring rows MetCon: Welded: 5 Rounds 20 calorie bike 10 squat cleans (increase weight each round) Rx Weights: 95#/65# 115#/75# 135#/95# 155#/105# 175#/115# Advanced Weights: 135#/95# 155#/105# 185#/125# 205#/135# 225#/155# *25 minute time cap Welded Lean: For Time: 30 overhead walking lunges (45#/25# plate) 30 knees to elbows 30 V-Ups 30 sit ups 30 calorie row 30 sit ups 30 V-Ups 30 knees to elbows 30 overhead walking lunges *25 minute time capRead more

When: Saturday, March 10th 2018 at 9:30am Where: Double Edge South – 6450 South Virginia St. Reno, NV 89511 Why: Since 2007, DEA has paid tribute to fallen heroes from all branches of the military through the Maltz Challenge.  It began with the collective vision of 6 DEA agents, and is named after Air Force Master Sergeant Michael Maltz, a pararescue jumper, who was killed in action along with five colleagues, during a medical evacuation of sick Afghani children in March 2003. Who:  All ages and athletic abilities are welcomed to participate in the fitness challenge . What: Maltz Challenge is a workout designed to honor the fallen.  We encourage individuals of all fitness levels to participate. A Half Maltz or alternate exercises can be substituted based on the participant’s ability. 400 Meter run 50 pull-ups 100 yard fireman’s carry, or 200 yard fireman’s walk with 50lbs or 25lbs dumbbells...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 10 PVC overhead squats 20 Russian kettlebell swings Strength: (every 1:30) Strength: overhead squat 6×3 (choose weight) Technique: front squat 6×3 MetCon: Welded: “15.2” Every 3 Minutes for as long as possible complete: From 0:00-3:00 2 Rounds 10 overhead squats (95#/65#) 10 chest to bar pull ups From 3:00-6:00 2 Rounds 12 overhead squats 12 chest to bar pull ups From 6:00-9:00 2 Rounds 14 overhead squats 14 chest to bar pull ups Etc., following same pattern until you fail to complete both rounds Welded Lean: 18 Minute AMRAP 20/15 calorie bike 10 single arm dumbbell push press (50#/35#, each arm) 30 second front leaning rest  Read more