Blog

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

GROUP CLASS WORKOUT   Warm Up:   3 Rounds 15 Med ball slams, 15 situps, 10 pushups 10 stretch lunges, 20 PVC PT, 20 leg swings each   Skill Day: Rope Climbs, Toes To Bar, OH Squats 16 minutes Adv: Muscle Up Work Practice   Metcon:   Welded 5 Rounds 5 Power Snatches 95/65 10 Burpees 200m Run   Advanced: 115/75 Add 1 Rope Climb per Round   Welded Lean 2 Rounds 400 m Run 50 Air Squats 25 KB Swings 53/35 15 Plank to Pushup   Mobility of the Day: Banded Hip Extension (pg. 329) Improves: Knee Pain/Low Back & Hip Pain/Hip Extension       OLYMPIC LIFTING CLASS 8am to 9am with Coach Kyle       MASTERS CLASS (age 40+) 8:30am to 9:45am with Coach ArthurRead more

Whether you are new to Welded or you have been doing it for years, chances are that you are well aware of what a muscle up is.   Some have mastered this movement while others dream of the day in which they will complete their very first one.   In the Welded world being able to get a muscle up is a badge of honor worn proudly by those who work so hard to finally make it over and on top of the rings.   So why does this one movement elude so many of us?  The answer is quite simple stop using the false grip! Yes you heard me right, the #1 reason you probably are failing time and time again is because you are adapting a false grip instead of a standard grip.  What is the difference you ask?  The false grip is used mostly in the strict muscle...Read more

GROUP CLASS WORKOUT   Warm Up: 20/15 cals on machine 2 Rounds 20 Banded GM, 10 Strict DB Press, 12 Lunges Finish with 20 PVC PT, 10 stretch lunges   Strength: 6 Sets of: 2 Power Cleans TnG + Jerk Every 1:20 Metcon: Welded Grace 30 Clean and Jerks 135/95 Scaled: 95/65 Abs: 25 V-Ups 25 Ab Mat Situps 25 Oblique each side 25 Ab Mat Situps 25 Hollow Rocks Welded Lean 6 Rounds 4 Deadlifts 185/125 7 Box Jumps 24/20 10 Air Squats Adv: 7 Rounds   Mobility of The Day: Tricep Extension Smash (pg.277) Improves: Elbow Pain, Overhead Position, Front Rack       OPEN GYM 8 to 9am       MASTERS CLASS (AGES 40+) 8:30 to 9:45am with Coach Arthur       COMPETITORS CLASS 6 to 8pm With Coach JacobRead more