Blog

With only a day away until the Welded Open begins a lot of people in the gym are asking “why should I do the Welded Open?  I am not good enough!”.   Well I hate to have to break it to everyone at the gym but neither is anyone else!  Yes this includes all coaches, members and every other gym in the Reno area.   Most of us have a better chance at hitting the lotto then making it to the Welded games and those who have a higher chance still don’t break over 1%! So why should you sign up for the Welded Open?  Because the Open isn’t about beating the person next to you its about beating your old self.  Its about challenging yourself in ways that you didn’t think were possible, in ways that you didn’t think you could.  The Open is about community, about change and...Read more

Who is Henry the Rescue dog you ask?  He was a dog who was severely mistreated and was scheduled to be euthanize before Canine Rehabilitation Center and Sanctuary came to his rescue.  CRCS is a local non kill shelter that takes in dogs no matter what their condition or status, which happened to be very bad in Henry’s case.   We were so moved by Henry’s story that we decided to help CRCS cause and hold a fundraiser for this Saturday from 11am to 1pm at Double Edge.  We will be raffling away prizes and having a BBQ to help raise money for CRCS while we also close out the Welded Open with the final workout of the year! If you have any questions about the CRCS fundraiser or the BBQ please contact [email protected].  Now please take a second to read about Henry’s story.     Hello, My name is...Read more

GROUP CLASS WORKOUT   Warm Up:  1 min plank 3 rounds 15 PVC PT, 10 situps, 10 pushups 1 min plank   Strength: Clean Complex: Every 1:15 Crossfit: 7 sets of: 2 Power Clean + 1 Split Jerk Lean: 7 sets of: 2 Power Clean + 1 Front Squat   Metcon: Welded 15-10-5 Front Squats @155/105 Box Jumps @30/24 DB Snatches Each arm @60/35   Welded Lean 15-10-5-10-15 Front Squats @95/65 Cal Row DB Snatches Total @40/20   Mobility: Pre – Banded Overhead Distraction (pg. 257) Post – Glute Tack And Floss (pg. 300)       ENDURANCE CLASS WORKOUT Metcon: 800M Run 60 Cals on bike 40 DU 400m Run 60 Cal Row 80 DU   Then – 2 rounds of: 200m Ski 200m Run       SKILLS CLASS Row Technique Rope Climbs   Skills Challenge: 3 rounds of – 500m row Rope Climbs       COMPETITORS...Read more

Mental Aspect of Training By Jacob Wellock   Any sport, any discipline, anything that you want to be good at, you have to have mental fortitude. That mental fortitude can take you anywhere in life if you put your foot down and your mind to it. I am going to talk about fitness and the mental impact it can have on your life and how you need the mental side of training to become a healthier more athletic you. There are many occasions where us trainers see some that do not put in their full effort in their training and wonder why they are not seeing the results they expect. Any time that you put in 70% effort you are going to get 70% results. It is hard to tap into a new gear and push yourself when you have been stuck in one speed for so long. When you...Read more

GROUP CLASS WORKOUT   Warm Up: 2 lap run, 1 min plank 2 Rounds 15 jump squats, 15 PVC PT, 10 burpees   Strength: Find 1RM Power Clean 14 Minutes Lean: 6×3 Power Clean Moderate Weight     Metcon: Welded 75 DU 30 Deadlifts @185/135 30 Pullups 30 Box Jumps 24/20 75 DU 30 Power Cleans @135/95 30 OH Plate Lunges @45/25 30 Bar Facing Burpees 75 DU   Welded Lean 75 DU 30 KB Swings 53/35 50 Wall Balls 20/14 30 Plank To Pushup 75 DU 30 Hollow Rocks 50 OH Plate Lunges @45/25 30 Burpees 75 DU   Mobility:   Pre- Front Rack with band or PVC Post- Glute and pirformis smash with lacross ball       COMPETITORS CLASS WORKOUT CLICK HERERead more