GROUP CLASS WORKOUT Warm Up: 400 meter run 1 minute banded ankle distraction 1 minute pigeon stretch 3 Rounds: 12 psoas march 8 empty barbell squats Strength: Back Squat (every 1:30) Warm Up: 5@40%, 4@50%, 2@70%, 1@80% Strength: 7×1 @90% Technique: 7×4 @moderate weight MetCon: Welded: 15 minute AMRAP 8 pull ups 24/20 calorie machine 48 double unders adv.: chest to bar Welded Lean: 15 Rounds 10 AbMat sit ups 10 med ball slams (20#/16#) 10 calorie ski adv.: 20 Rounds, med ball sit ups *40 minute time capRead more

You’re not going to want to miss class today as it is a “retest” 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: 3 Rounds: 10 calorie sprint 10 ring rows/5 strict pull ups 15 banded good mornings Finish with: 1 minute goblet squat hold 20 PVC pass throughs 20 scorpions 3 Rounds (trainer guided): 2 power cleans 3 tempo pushups 5 air squats MetCon: Welded & Welded Lean: Retest: “The Chief” 5 Rounds 3 minute AMRAP 3 power cleans (135#/95#) 6 push ups 9 air squats 1 minute rest Cooldown: 3 Rounds (easy pace) 12 calorie machine 1 minute squat hold 30 second push up plankRead more

This week’s Featured Athlete was chosen by Arthur, our masters coach. Stacey is proof that age isn’t anything but a number and that you’re only as old as you feel. Keep up the amazing work Stacey! “DECFMonday goes to DECF Masters member Stacey Halecky. Stacey has been with us for just over a year. Stacey always shows up to class with a spring in her step, a smile on her face and ready to go. About two weeks after starting the masters class I caught her after class doing a handstand hold and then she proceeded to show me how she can handstand walk, not bad. I’m expecting her to bust out some bar muscle ups one of these days. Stacey is great, she’s always ready to crush a WOD and I love watching her push herself past her comfort zone and come out the other side smiling. Stacey thank you for...Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 5×15 dumbbell/kettlebell bent over row 5x max reps barbell press (20 rep max, empty barbell) MetCon: Welded & Welded Lean: 13 minute AMRAP 40 calorie row 30 toes to bar 20 deadlift (185#/125#) 100 double undersRead more

By: Arthur Anderson For the last few years we’ve been hearing about the benefits of grassfed beef versus grain-fed beef but it hasn’t been easy to access grassfed beef in Reno. Now a local rancher, Alturas Ranches, has teamed up with Double Edge to offer three cuts of grassfed beef at Midtown (filet mignon, New York and ribeye). So what’s the big deal with grassfed beef other than it’s more expensive than grain-fed beef? Let’s look at that question from three different viewpoints. Number One: Grassfed beef is more healthful and nutritious than grain-fed beef. The fat profile is the same for both types of beef; 40-50% saturated fat, 40-50% monounsaturated fat and about 8-10% polyunsaturated fat. The saturated fat in grain-fed beef is higher in fats likely to raise your bad cholesterol levels and lower in fats likely to raise your good cholesterol levels, when compared to grassfed beef....Read more