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If you want to thank Leo for being your coach you can visit our Facebook page or send an email to [email protected].  Thanks Leo!   GROUP CLASS WORKOUT   Warm Up: 2 Rounds 5 inchworms, 10 burpees, 10 barbell goodmornings, 15 air squats   Strength: 5×3 Front Squat @80% (Every 1:15)   Metcon: Dynamic: Every 2 Minutes 15 Double Unders 4 Thrusters @95/65 Increase by 5 Double Unders and 2 Thrusters every rounds till failure. Once fail hop on a machine.   Foundational: Every 2 Minutes 20 Singles 4 DB Thrusters Increase by 5 Singles and 2 Thrusters every rounds till failure. Once fail hop on a machine.   Mobility: Pre – Tricep Smash (pg. 276) Post – Suprapatellar smash and floss (pg. 327)     COMPETITORS CLASS WORKOUT   Click Here  Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×3 DL (Increase in weight) Every 1:15   Metcon: Dynamic 18 Min AMRAP 30 Ab Mat Sit Ups 25 Cals 20 Total DB Snatches @50/35 15 TTB 10 Burpees to rig   Foundational  18 Min AMRAP 25 Ab Mat Sit Ups 20 Cals 20 DB Snatches 15 K2E/V-Ups 10 Burpees   Mobility: Pre – Banded Hip Extension (pg. 329) Post – Hamstring Smash on Lacrosse Ball     ENDURANCE CLASS WORKOUT   Warm up:  4 rounds of: 10 goblet squats 10 cals on bike 10 straight leg sit up   Metcon: 25 min EMOM of: Every 2 and half minutes complete 150/120 meter row 8 burpees   Accessory: 5 mins of flutter kicks     MOBILITY CLASS Dealing with back pain by myofascial release     LADIES NIGHT CLASS   Warm up: TABATA on machine 3 lap run TABATA Sit...Read more

The Welded Open has begun and the first workout is an exciting one!  We will be having our own little DE Open tomorrow night at 6pm where competitors and spectators will fill the gym with nerves and excitement for 15.1.  If you are coming to watch tomorrow night feel free to bring your choice of drinks/snacks and a comfortable chair so that you can cheer on your fellow members in comfort! If you are competing tomorrow night please make sure to show up no later than 5:30pm to check in with Alvie and submit a heat time.  Of course if you are in need of a celebratory drink after you finish feel free to bring something to quench your thirst. If you have any questions about the Open or what will be taking place tomorrow night please contact [email protected] or give us a call at 775-657-9956.  See everyone tomorrow!  ...Read more

Trent Soares Trent is a Level 1 Welded instructor and former collegiate baseball player from the University of Nevada Reno.  Trent is originally from the Big Island of Hawaii who came to Nevada to pursue his dreams as a college baseball player while earning a degree in Community Health Sciences. Playing baseball for the University of Nevada has given him the experience of high-end competition as well as top of the line strength and conditioning methods for professionals. As a former wolf-pack athlete, he understands the community aspect of Reno and looks to generate the same energy into everyday classes.   Along with his athletic experience and education Trent brings the positive atmosphere of the islands into the gym that can ,make any class feel the Aloha spirit! You can reach Trent at [email protected]     GROUP CLASS WORKOUT   Warm Up:   30/30 for 4 min on machine 2 Rounds...Read more

GROUP CLASS WORKOUT   Warm Up: 20 air squats, 20 lunges, 20 situps 15 PVC GM, 15 PVC PT, 15 v-ups 10 inchworms   Strength: 6×3 DL (Increase in weight) Every 1:30 After each set 10 pushups.   Welded 5 Rounds 5 Power Snatches @115/75 10 Lateral Burpees 15 Pull Ups   Welded Lean 4 Rounds 3 Man Makers @35/20 6 Jump Switch Lunges Each 9 Burpees to Rig 15 V-Ups   Mobility: Pre – Posterior Chain Floss (pg. 351) Post – Hip Mobilization (coaches choice)       COMPETITORS CLASS WORKOUT CLICK HERE  Read more