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GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Complex 7 Rounds  (Every 1:40) 1 Strict Press+3 Push Press Metcon: Dynamic 18 Minute Time Cap 3 Rounds 5 Power Cleans @135/95 10 TTB 2 Rounds 5 Front Squats @135/95 10 Pull Ups 1 Round 30 Lateral Burpees 20 Push Ups 10 DL @135/95   Foundational 18 Minute Time Cap 3 Rounds 7 KB Swings 10 K2E 2 Rounds 7 Goblet Squats 10 RingRows 1 Round 25 Burpees 15 Push Ups 10 DL   Mobility: Pre – Banded OH Stretch Post – Trainers favorite     SKILL’S CLASS THE Bear Complex Double/Triple Unders Ring Dips  Read more

As a quick reminder for all those who are participating in the Lurong Challenge,  workout #4 is due today by 8:59pm!  If you have not yet done the workout you may complete the workout today during the class.   As you might notice later in this post we will also be doing the Lurong workout #5 today.   From here on out we will be doing all Lurong workouts on Monday until the end of the challenge.  The reason for this is so that it can give anyone participating in the challenge a full week to complete the workout. With all that said, we are still sitting in second in the world!   Keep up the hard work and remember to record your diet and put in your score as soon as you can so we can catch up and move to 1st!  If you have any questions about the...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 7 burpees, 15 PVC pass throughs, 20 air squats   Strength: 5 Rounds (Every 1:15) 2 Push Jerks+4 Front Squats Foundational: 2 Push Press+4 Front Squats   Metcon: Dynamic 15 Min EMOM 1. 13 Burpees to Plate 2. 10 Thrusters 85/55 3. 8 KB Swings + 5 KB High Pulls 53/35 (If you fail a minute, rest a minute)   Foundational 15 Min EMOM 1. 9 Burpees to Plate 2. 9 Dumbbell Thrusters 3. 11 KB Swings (If you fail a minute, rest a minute)   Mobility: Pre – Banded Over head Distraction Post – Super Friend Quad Smash   SKILLS CLASS OH Squats Box jump efficiency and max attempt Burpee efficiencyRead more

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 OH Squats, 10 PVC pass throughs, 10 KB Swings   Strength: 8×2 TnG Power Cleans @80% (Every 50 Seconds) Foundational: 3 Cleans   Metcon: Dynamic 21-15-9 Lateral Burpees Toes To Bar Thrusters 95/65 (21) Power Cleans 145/100 (15) Front Squats 145/100 (9) Foundational 21-15-9 Burpees K2E/V-Up DB Thrusters (21) Kb Swings (15) Goblet Squats (9)   Mobility: Pre – Super Front Rack Mobilization Post – Piriformis smash on lacrosse ball     COMPETITORS CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 OH Squats, 10 PVC pass throughs, 10 KB Swings   Strength: Find 1RM Deadlift off 6 Inch Blocks (14 Minutes)Partner Super Set (8 Minutes)4×6 Glute Ham Raises4×12 Reverse HyperPartner Super Set12×5 Shrugs (Use straps)6 Strict Wide Grip Pull Ups Metcon: “Elizabeth”   Mobility: Partner tricep smash      Read more

After filling up a barrel and a push cart full of food for the Northern Nevada Food Bank we are happy to announce the winners of the raffle!  Ann Cordona was the winner of the new pair of Nano’s and Patrick Fletcher was the winner of the 1 hour massage sponsored by McKenna Berg of Keller Williams Realty. We want to thank everyone who donated their time and money to help fill the barrel and provide food for those who are in need during this holiday season.  We have an incredibly supportive Welded community that continues to amaze us all!     GROUP CLASS WORKOUT   Warm Up: 3 lap run 20 PVC pass throughs, 10 burpees, 20 PVC pass throughs, 15 pushups, 20 total lunges   Strength: 14 Clean and Jerks (1 Every 30 seconds)   Metcon: Dynamic 12 Minute AMRAP Alt Partner 1 PC+1 FS+1 Jerk @135/95 25...Read more