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GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP: 10 calorie machine 10 leg swings 10 PVC overhead squats 10 kettlebell swings Finish with: 20 scorpions 15 PVC good mornings Skills: 14 minutes Rowing & Double Unders MetCon: Welded: 15 minute EMOM 3 Power Cleans 115/75 3 Front Squats 115/75 3 Lateral Burpees Adv: 135/95 *Add 1 rep to each movement at the 5 minute mark (4 reps of each movement) and then another at the 10 minute mark (5 reps of each movement). Welded Lean: 40 Minute AMRAP 50/40 calorie bike 20 med. ball slams (20#/15#) 15 burpees   SKILLS (Midtown 4:30PM) Explosive Training   LADIES NIGHT (Midtown 6:30PM) Warm Up: 2 minute machine Log Roll Tic Tac Toe overhead banded distraction (1 minute each side) 2 Rounds: 15 KB swings 10 air squats 5 burpees Finish with: 15 PVC pass throughs 15 PVC good mornings Skill of the Month: Overhead Squats...Read more

You’re not going to want to miss class today as it’s 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: 2 minute machine 3 Rounds: 20 band pulls 3 inchworms 10 goblet squats Finish with: 20 leg swings 20 arm circles 15 PVC pass throughs 15 PVC good mornings Strength: Back Squat (every 1:30) Strength: 4×3 @80% Technique: 4×6 @ a moderate weight MetCon: Welded & Welded Lean: “Cindy” 20 minute AMRAP 5 pull ups 10 push ups 15 air squats   SPEEDFIT (Midtown 12PM) Warm Up: 4 Rounds: 30/30 bike 3 Rounds: 12 air squats 8 ring rows 6 push ups Barbell Warm Up: 2 rounds: 8 thrusters (45#/35#) 8 kips MetCon: “Fran” 21-15-9 thrusters (95#/65#) pull upsRead more

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