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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

This week’s Featured Athlete was chosen by Joaquin! Keep up the awesome work Rigo! “My #DECFMonday goes out to my man Rigo! He has been with us for almost a year and as you can see he has kicked ass! He works hard and has recently started dialing in his nutrition with me. It’s good to see all your hard work paying off my friend! Keep it up! (Yes that’s the same person he just got a new tattoo)” – Coach JoaquinRead more

GROUP CLASS WORKOUT Warm Up: Coach’s Choice MetCon: Buy In: 200/180 calorie bike + 150 air squats 2 Rounds 25 toes to bar 25 burpees Cash Out: 100/80 calorie bikeRead more