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GROUP CLASS WORKOUT   Warm Up: 20 scorpions, 15 ait squats, 10 burpees 15 PVC GM, 5 inchworms, 15 air squats, 15 plank to pushup, 20 scorpions   Strength: Clean Complex 7 Sets-Every 1:20 2 DL+1 PC   Metcon: Welded 3 Rounds 10 Pullups 5 SQUAT Cleans 135/95 3 Rounds 15 Pushups 4 Hang Power Cleans 155/105 3 Rounds 10 Pullups 3 Power Cleans 175/125   Welded Lean 3 Rounds 15 Plank to Pushup 5 Deadlifts 185/125 3 Rounds 15 V-ups 4 Deadlifts 195/135 3 Rounds 15 Plank to Pushup 3 Deadlifts 205/145   Mobility: Pre – Banded Hip Extension (pg. 329) Post – Lat Smash on Foam Roller or Lacrosse Ball         OPEN GYM 8am to 9am         SKILLS CLASS Ring Muscle Ups Bear Complex  Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 10 stretch lunges, 20 scorpoins, 25 medball slams, 10 stretch lunges, 20 air squats   Strength: 10 Minute EMOM 1 Front Squat @85%     Metcon: Welded & Welded Lean 4 Rounds 200 Meter Sprint 10 KB Swings 53/35 10 KB Lunges 53/35 10 Burpees Then: Rest 1 Minute (Total score is time including rest)     Mobility: Pre – Calf Stretch Post – Achilles and calf smash on KB or foam roller       OPEN GYM 8am to 9am       MOBILITY CLASS  Taking care of those broken down feet!       LADIES NIGHT   Warm-Up: 200m  Run 2 Rounds: 20 PVC PT, 15 PVC OHS, 10 Burpees   Skill Of The Month: Handstands 15-20 mins of Handstand Drills Then, 3 Rounds of 1 min max effort AB Mat Sit-Ups; Hollow Rocks; Russian Twist   Metcon: Buy-In:...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 75 DU (150 singles) 20 air squats, 15 pushups, 10 burpees   Strength: 25 Weighted Lunges Each Leg (KBs, DBs) 50 DB Bench Press 100 Banded Tricep Extensions     Metcon: Welded Partner WOD 21 MIn AMRAP Partner A. 200m Run Partner B. 10 S2OH 95/65 10 Pullups 10 Burpees   Welded Lean Partner WOD 21 Min AMRAP Partner A 200m Run Partner B. 12 Wall Balls 20/14 12 Cal Alt. 12 Burpees       COMPETITORS CLASS WORKOUT CLICK HERERead more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 10 Sets Every 1:15 1 Front Squat @85% + 8 Heavy  KB High Pulls Lean: 6 Total Front Rack Lunges   Metcon: Welded and Welded Lean 14 Minute AMRAP Buy In: 60/50 Cal Row 10 T2B 10 Burpees 5 DL @225/155   Challenge: Ski instead of Row   Mobility: Pre – Hip and External Rotation (pg. 307) Post – Scapula smash with lacrosse ball       OPEN GYM 8am to 9am       SKILLS CLASS Explosive training . Weighted box jumps . Knee jumps . High jumps . Sprints       MOBS AND YOGS Working on those tight hips/back and quads       LADIES CLASS NIGHT Warm up: 250m row, 15 KB DL High Pulls, 150m Row, 10 Burpees   Skill of the month: Jerks 1 rep max from the rack   Metcon: “Fight Gone Bad”...Read more

We are only a week away from our member’s appreciation night at the Reno Ace’s ballpark and it is looking to be a night of food, fun, prizes and a few surprises!  If you haven’t signed up yet please make sure to sign up today as we need to give a final head count to the Aces by Monday! If you haven’t signed up yet make sure to get your name down as it will be an event that you won’t forget!  We will start the night at the 250 lounge in the Freight House District where we will have our own private bar and catered food that will include pizza, fries and Caesar salad. Along with food and drinks we will also be showing a slide show of all the Instagram pictures from this months #DECFlag contest and our resident videographer will have a special video to show as...Read more