Blog

By: Tammy Hamilton If you know you are eating right and exercising enough but you are still struggling to lose weight you might want to take a look at other factors that often get overlooked. How is your stress level? How are you sleeping? How much water are you drinking? You wouldn’t think these would impact your weight loss but they are very important factors that need to be considered. Stress: An increase in stress can make your cortisol levels rise. This is the stress hormone typically associated with weight gain. Those that have a high amount of stress in their life may find that they are skipping meals and not eating enough food throughout the day. This can make you lose weight in the beginning but what happens is your body goes into “starvation mode” and will store more fat because it is worried it won’t be getting enough...Read more

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 2 Rounds: 10 single arm kettlebell high pulls 10 single arm KB presses 5 tempo strict pulls/10 ring rows 10 air squats Weightlifting (Welded): Push Press & Split Jerk Power Clean (every 1:15) 5×2 (heavy) Split Jerk (every 1:15) 8×3 (from rack) Split Jerk Press (every 1:15) 5×3 MetCon (Welded Lean): Mini “Murph” For Time: 1 mile run 50 push ups 100 air squats 50 pull ups 1 mile run *35 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 minute machine 60 second hip capsule 20 PVC pass throughs 15 PVC good mornings 20 scorpions Welded: 3 Rounds: 8 thrusters 4 pullups/8 ringrows 8 hang power snatch Welded Lean: 3 Rounds: 15 sit ups 30 single unders/30 double unders MetCon: Welded: “Franabel” 21-15-9 thrusters (95#/65#) pull ups 10-10-10 power snatches adv.: 135#/85# *16 minute time cap Welded Lean: “Annie” 50-40-30-20-10 double unders sit ups scaled: 30-25-20-15-10 double unders or 2x singles + 5 burpees (each round)Read more

By: Sabrina Blajos Coach Sabrina wanted to try something new out and has presented her blog today in the form of a VLOG (video + blog), Sabrina will be giving a recap of the coach’s Pulling for Our Little Heroes team and the burpee challenge she did to raise money for the Northern Nevada Children’s Cancer Foundation.  Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 20 Russian kettle bell swings 20 air squats Welded: 2 Rounds: 5 deadlifts 5 hang power cleans 5 front squats Lean: 2 Rounds: 10 calorie row 10 kettle bell swings 5 burpees 5 goblet squats Strength: Squat Clean (every 30 seconds) Strength: 16×1 @65-70% of 1 rep max MetCon: Welded: 3 Rounds 400 meter run 15 clean and jerks (115#/75#) *15 minute time cap Welded Lean: 5 Rounds Every 6 Minutes 20/15 calorie row 20 kettle bell swings (53#/35#) 15 burpees 15 goblet squatsRead more