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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

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 12/9 calorie machine 20 banded good mornings 10 walking lunges 10 tempo push ups Strength: Back Squat (every 1:30) Strength: 5×3 @75-80% of 1 rep max MetCon: Welded: For Time: 50 calorie row 30 overhead squats (95#/65#) 50 calorie row 30 overhead squats scaled: front squats *16 minute time cap Welded Lean: 15 minute AMRAP 30 calorie bike 20 dumbbell push press (50#/35#) 10 deadlifts (165#/115#)  Read more