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GROUP CLASS WORKOUT   Warm Up: 20/15 cals on machine Finish with 20 PVC PT, 10 stretch lunges 2 Rounds 20 Banded GM, 12 Pushups, 12 Lunges   Strength: 6 Sets of: 1 Power Clean + 2 Hang Power Clean + 2 Front Squats Every 95 seconds     Metcon:   Welded 15 Minute AMRAP 20/15 Cal Row 15 Thrusters @75/55 10 Pull Ups 5 Burpee Box Jumps 24/20 Adv: 95/65 Chest to Bar   Welded Lean 15 Minute AMRAP 20/15 Cal Bike 15 KB Swings 53/35 10 Burpees :30 Plank   Mobility of The Day: Sink Mobilization (pg. 271) Improves: Shoulder pain and extension       OPEN GYM 8 to 9am       MASTERS CLASS (AGES 40+) 8:30 to 9:45am With Coach Arthur       COMPETITORS CLASS 6:30 to 8pm With Coach JacobRead more

As most of you might know by now, our very own Alvie Hafen will be competing in the 2015 USA Weightlifting American Open this weekend at the Grand Sierra Resort!  Coach Alvie’s weight class will be going on Saturday starting at 8:30am and tickets are still on sale but not for long!   From what we know there will be no tickets sold on the day of the event and today is the last day to get tickets! If you haven’t yet gotten your tickets you can CLICK HERE to get your ticket for Saturday for only $10.   If you do plan on going to the American Open and you do have tickets email [email protected] for more details on where and when we are meeting on Saturday. If you have any questions about the American Open itself please contact [email protected].   See you all on Saturday!     GROUP...Read more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 2 Rds: 12 air squats, 7 burpees, 12 PVC PT 1 Minute each side banded overhead distraction   No Strength     Metcon: Welded 100 DU 80 Wall Balls 20/14 60/45 Cal Row 40 Pullups 20 Thrusters 95/65 15 Hand Release Pushups 10 Power Cleans 125/85 Adv: 115/75 Thrusters HSPU instead of Hand Release Power Cleans 205/140lbs Finish 5 Rope Climbs   Welded Lean   For Time: 100 Total Body Weight Lunges 35/28 Cal Bike 30 Burpees 35/28  Cal Bike 60 Wall Balls 20/14   Mobility of The Day: Hip Capsule Internal Rotation (317) Improves: Hip Function and Hip Pain     OPEN GYM 8 to 9am     MASTERS CLASS (AGES 40+) 8:30 to 10amRead more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 75 Strict KB High Pull (Hang) 60 Goblet Squats     Metcon: Welded Partner Workout 6 Rounds for Time: P1. 8 Cleans 135/95 P2. 30 Double Unders P1.  8 TTB P2.  8 Burpees   Switch movements every round.   Welded Lean 20 Min Partner AMRAP 10 Cal Ski 15 Box Jumps 24/20 10 Cal Ski 15 Thrusters 45/35   Mobility Of the Day: Super Friend Quad Smash Improves: Happiness     YOGA Strengthen and Lengthen  6 to 7amRead more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 3 Rds: 12 Jump squats, 12 KBS Russian, 10 pushups Finish with 15 PVC PT, GM , 10 stretch lunges   Strength: 5×3 Snatch DL Every 1:20 Lean: 5×3 Deadlift   Metcon:   Welded & Welded Lean 20 Minute EMOM 5 Burpees 5 Thrusters 95/65   Scale down accordingly.     Mobility Of The Day: High Glute Smash & Floss (pg. 302) Improves: Low back and Hip Pain     YOGA SCHEDULE  Strengthen & Lengthen 6 to 7am 12 to 12:45pm 4:30 to 5:30pm Rest & Restore 5:30 to 630pmRead more