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GROUP CLASS WORKOUT Warm Up: 1 minute internal hip rotation stretch 4 Rounds: 10 second overhead dumbbell hold 5 tempo presses 5 dumbbell overhead squats (each arm) 5 inchworms MetCon: Welded: 30-20-10 single arm dumbbell overhead squats (40#/25#) burpee box jump (24″/20″) scaled: single dumbbell front squats (75#/50#) *12 minute time cap Welded Lean: 20 Rounds 5 toes to bar/knee raises 5 push ups 5 deadlifts (95#/65#) *35 minute time cap Cool Down: 2 minute seated straddle 2 minute pigeonRead more

GROUP CLASS WORKOUT Warm Up: 90 second banded ankle distraction 3 Rounds: 10 plate slides each side 8 front squats Strength: Front Squat (14 minutes) Strength: find 3 rep max Technique: 5×4 moderate weight MetCon: Welded: 4 Rounds 10 squat cleans (95#/65#) 400 meter run 10 shoulder to overhead (95#/65#) *20 minute time cap Welded Lean: 4 Rounds 15 pull ups 60 air squats 200 meter run *20 minute time cap Cool Down: 2 minute quad smashRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 single arm kettlebell press 10 single arm kettlebell high pull 10 goblet squats Finish with: 60 second PVC front rack stretch 20 PVC pass throughs Accessory Work: 14 minutes 4x 6-12 wide grip strict pull up 4x 30-50 banded tricep extension MetCon: Welded & Welded Lean: 20 minute EMOM odd minutes: 8 thrusters (75#/55#) even minutes: 8 lateral burpees adv.: 12 thrusters, 10 lateral burpeesRead more

Something new for you guys! Today you will have your choice of doing either your regular long Welded Lean workout or focusing on the snatch, this is essentially like a weightlifting class, no MetCon. GROUP CLASS WORKOUT Warm Up: 3 minute machine 2 Rounds: 10 push ups 15 air squats Weightlifting (Welded): Snatch 1 minute banded overhead distraction Technique/Warm Up Strength (every 1:30) 9×2 squat snatch (drop and reset) or 9×3 power snatch (drop and reset) Snatch Pulls (every 1:30) 5×3 @110% of one rep max MetCon (Welded Lean): 35 minute AMRAP 200 meter ski or 15/12 calorie bike (alternate) 10 pull ups 20 push ups 30 jump switch lunges Immediately followed by: 5 minutes to accumulate the most time in a plank, resting as little as possible  Read more

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