Blog

Have you signed up for the party?!  Our 4th Annual Member Appreciation Night at the Aces Ballpark is right around the corner and we want to know if you’re coming?! Join us on August 26th at the 250 Lounge inside the Aces Ballpark where we will have a catered dinner, private bar and tickets to the Reno 1868 FC game!  The night starts off at 6PM and is open to all members including their families and friends! All you need to do is put your name and the number of people that are attending with you on the sign up sheet at the front desk ($12 per person). You can also email [email protected] with the same information and we will save your spot for you! This is going to be a night full of fun and DANCING that you won’t want to miss!  There’s even a rumor that the “Dancing...Read more

GROUP CLASS WORKOUT Warm Up: 90 second PVC front rack stretch 3 Rounds: 5 hang power cleans 5 strict press 10 Russian kettlebell swings Strength: Clean and Jerk (every 1:20) Strength: 8×2 @75-80% Technique: moderate weight adv.: squat clean and jerk MetCon: Welded: 10 Rounds 12 wall balls (20#/14#) 12 calorie bike *22 minute time cap Welded Lean: 10 Rounds 15 V-Ups 12 calorie row 10 single arm kettlebell/dumbbell thruster (35#/20#, alternate each rounds) *22 minute time cap *One round left arm, next round right armRead more

By: Kris Thompson Ben Bergeron is the Coach of the  2016 and (now) 2017 Fittest Man in the World, Mat Fraser, as well as the 2015 and 2016 Fittest Woman in the World, Katrin Davidsdottir. I’m bringing him up because he’s got some really great insight on things both Welded related as well as things that can help you excel in life. I’ve been listening to his podcast; Chasing Excellence, for a while now in which he talks about various topics and I’ve also recently read his book with the same title. One particular topic I’d like to talk about is Character. I want you to ask yourself some of these questions: What are your core values? What are your guiding principles? What’s your personal mission statement? What does your perfect life look like? What’s your legacy? Who do you want people to remember you as? Being able to be true...Read more

GROUP CLASS WORKOUT Warm Up: 1 minute banded overhead distraction 3 Rounds: 10 calorie machine 10 overhead squats 10 PVC pass throughs Strength: Overhead or Front Squat (every 1:30) Strength: 5×3 overhead or front squat (choose weight) MetCon: Welded: 4 Rounds 400 meter run 20 kettlebell snatches (53#/35#) 21 minute time cap Welded Lean: 4 Rounds 1200 meter run 20 knees to elbow 20 alternating dumbbell snatches (40#/25#) adv.: toes to bar 45 minute time capRead more

You’re not going to want to miss class today as it is a “test” 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: Trainer Choice MetCon: Welded & Welded Lean: “Kris” Buy In: 100 double unders 3 Rounds 10 box jumps (24″/20″) 10 hand stand push ups 10 deadlifts, increase weight each round men: 205#/255#/305#, women: 145#/175#/205# Cash Out: 100 double unders scaled: hand release push ups, 300 singlesRead more