Blog

By: Arthur Anderson I am not sure if many of you know about the Virginia Street Bus RAPID Transit Extension Project. It is an ambitious project that has been in the planning stages for the last 18+ months and is scheduled to break ground in 2018. The project would, “… create connectivity between UNR, downtown Reno, and Midtown and will encourage economic development, enhance safety, and improve livability in the corridor. The Project addresses critical transportation needs including improving transit connectivity, efficiency, and timeliness through connecting RAPID to the University, improving safety for all modes, correcting ADA sidewalk deficiencies, and improving traffic operations.” You can read more about the project at the RTC website, http://virginiastreetrapidextension.com/. As a property owner and having a vested interest in Double Edge Fitness at 1065 S. Virginia I have a concern about the potential impact both on my investment and on MidTown as a whole....Read more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 10 calorie machine 12 kettlebell high pulls (each arm) 14 sit ups Finish with: 20 scorpions 15 PVC pass throughs 15 PVC good mornings Clean PVC Progression 2 Rounds: 5 deadlifts 5 hang power cleans Strength: Power Clean + Hang Power Clean (every 1:15) Welded: 8×1 set Welded Lean: no strength MetCon: Welded: 9 minute AMRAP 8 deadlifts (135#/95#) 7 box jumps (24″/20″) Welded Lean: 12 Rounds 20/15 calorie row 16 kettlebell swings (35#/26#) 12 lunges Adv: front rack kettlebell lunges *40 minute time cap   SKILLS (Midtown 4:30PM) Back & BisRead more

GROUP CLASS WORKOUT Warm Up: 90 second pigeon stretch (each side) 1 minute goblet squat hold 2 Rounds: 10 kettle bell swings 10 goblet squats 25 band pulls 10 PVC pass throughs Strength: Front Squat (every 1:30) Strength: 5×3 @ 80% Technique: 5×6 @ a moderate weight MetCon: Welded: 3 Rounds 10 toes to bar 10 thrusters (95#/65#) 2 minute rest 2 Rounds 8 toes to bar 8 thrusters (95#/65#) Welded Lean: 80-70-60-50-40 double unders/singles 20/15  calorie bike after each set of double under/singles   SPEEDFIT (Midtown 6AM) Warm Up: 3 rounds: 10 arm circles 10 kettle bell press (each arm) 10 kettle bell high pulls (each arm Crossover Symmetry  Strength: Push Press 5×5Read more

GROUP CLASS WORKOUT Warm Up: 3 minute machine 2 minute squat hold 2 Rounds: 15 air squats 10 lunges 5 strict pull ups/10 ring rows Accessory Work: 12 minutes 4×14 weighted walking lunges 4×14 death march MetCon: Welded: Lurong Benchmark 10 minute AMRAP 15 snatches 20 deadlifts 25 box jump overs 20 hand release push ups 15 thrusters Open: 115#/75#, 30″/24″ Masters: 95#/65#, 24″/20″ Welded Lean: 30-20-10 front squat (95#/65#) push ups toes to bar/ring/knee raises *18 minute time cap  Read more

By: Joel Cochran Being the resident Mobility Guy I have had countless conversations with members who are tired of being in pain or having a consistent ache that just wont seem to go away.  If you are one of these people who I have talked too then you probably know the question that I will mostly ask.  What is your recovery like? Ah yes, the R word.  It’s the most underutilized tool used in the Welded community, and yet it just might be more important than the workout itself!  Recovery techniques such as foam rolling, yoga, massage therapy, ROMWOD, cool downs, heat therapy, epsom salt baths and of course proper nutrition; gives our bodies a fighting chance against the high intensity training that we put it through daily! The more we recover the better we feel and perform on a daily basis.   But Welded isn’t the only thing in...Read more