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GROUP CLASS WORKOUT   Warm Up: 6 Min AMRAP 7 KB swings, 9 KB high pulls, 11 air squats Finish with 20 PVC PT   Strength: 14 Power Cleans @75-85% (Heavy) Every 45 seconds Lean: 3 Cleans Moderate weight   Metcon: Welded/Welded Lean Test Day For Time: 2000m Row or 1 Mile Run   Recovery for row is 800m jog. Recovery for run is 1000m row.   Mobility: Pre – 5 to 10 mins on the bike Post – Piriformis Smash or Calf Smash       ENDURANCE CLASS WORKOUT Starts at 8am with Coach Derek and Coach Aloha       COMPETITORS CLASS WORKOUT CLICK HERE          Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×3 Back Squat-Increase in weight (Every 1:30)   Metcon: Welded & Welded Lean 7 Min AMRAP 25 DU 10 Kb Swings 53/35 10 Pushups 3 Min Rest 7 Min AMRAP 10 Jump Switch Lunges 10 Goblet Squats 53/35 10 V-Ups   Mobility: Pre – Olympic Wall Squat Post – Quad Smash on Roller – Focus on IT Band       OPEN GYM 8am to 9am       MOBILITY  Top 5 Mobility Techniques          Read more

This past Saturday we had our first ever Beach WOD at the beautiful shores of Lake Tahoe!   With more than 60 members who showed up (regardless of the thunderstorm warning) we are proud to say that the first beach WOD was a total success! We want to thank each and every one of our members who drove all the way up to Lake Tahoe to enjoy a day of sunshine, cloud cover, rain, kettle bells, burpees and partner carries!  We are already looking to plan a end of the year beach WOD before Fall comes, so if you missed it this time keep a look out for the next one!     GROUP CLASS WORKOUT   Warm Up: 3 laps 3 Rounds 10 goblet squats, 12 plank to pushup, 15 hollow rocks   Strength: Find 1 Rep MAX Back Squat 15 Minutes   Metcon:   Welded For Time: Cash...Read more

GROUP CLASS WORKOUT   Warm Up: 4 minutes 40/20 machine 15 goblet squats, 20 lunges,, 20 scorpions   Strength: 5×4 Heavy Back Rack Lunges Each Leg Lean: 5×5 Moderate Back Rack Lunges Each Leg Every 1:30   Metcon: Welded/Welded Lean   Test Day : )   Mobility: Pre – Olympic Wall Squat (pg. 343) Post – Piriformis Smash on Lacrosse Ball       OPEN GYM 8am to 9am       SKILLS CLASS WORKOUT  Box Jumps Pistols Leg Accessory       COMPETITORS CLASS WORKOUT CLICK HERERead more

Two things- First, I apologize that I haven’t had more updates through the pregnancy; I had hoped to write more blogs with my progress. Second, I want to thank everyone at the gym who have been extremely encouraging as I continue to attempt to work out… and keep moving. It has been very motivating for baby and myself. I am now going on 33 weeks. To update those who may become pregnant and are curious how the progression will affect them, through my second trimester, I felt really good still. I truly feel that continuing to workout throughout my pregnancy has kept my energy levels up. I’m not as quick as I used to be, but of course things progressively slow down. I stopped doing cleans, jump rope, and continued to avoid lifting or squatting heavy weight. I was still running, well jogging, short distances and felt ok. I think...Read more