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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: 3 min machine, 20 air squats, 20 lunges 20 scorpions, 12 stretch lunges, 15 PVC PT, 15 PVC GM Hip capsule stretch stretch 1 minute each side   No Strength! WOD Time. Metcon: Welded and Welded Lean   “Kelly” Solo 5 Rounds 400 Meter Run 30 Wall Balls @20/14 30 Box Jumps @24/20   Or Partner Both Run   Mobility: Pre – 5 mins on the bike Post – 5 minute cool down on bikeRead more

We are starting the final week of the #DECFlag Instagram contest and we are excited to announce the grand prize!   The winner of this month’s contest will receive a $400 Legends shopping spree at the Sparks Marina! The grand prize will be given out on Friday night at the member’s appreciation night before the game.   Unlike the past three weeks where the winner was randomly drawn,  we will be giving the grand prize to the best overall photo from the month.   We will pick 5 finalists that will be rated off of creativity, originality and overall effort.   The winner must be present on Friday to win the grand prize so make sure to sign up with Sabrina for members appreciation night if you haven’t already! We have already seen some great photo’s and we are looking forward to what this last week has in store!   If you have any questions...Read more

GROUP CLASS WORKOUT   Warm Up:   Trainer Choice   Strength: 10 Minute EMOM 2 Squat Clean Thrusters Lean: 2 Power Clean+Push Press   Metcon:   Welded & Welded Lean For Time: 2K Row OR 1 Mile Run OR 10 Min Bike Test   Cooldown 3-5 minutes Abs: 90 sec plank 30 V-Ups, 30 Oblique V-Ups each side 30 Weighted Situps 90 sec plank   Mobility Of the Day: Anterior Compartment Smash (pg. 371) Improves: Shin splints/Knee and Ankle Pain       OPEN GYM 8am to 9am       SKILLS CLASS Pull up practice Biceps and triceps       MOBS AND YOGS 5:30pm to 6:30pm Yoga only       LADIES NIGHT    Warm Up: 2 mins on a machine 2 round of: 15 Air Squats 15 PVC PT 15 KB Swings   Skill Of The Month: Snatch: Bergner Warm Up 8 Rounds every 1:15 of: 1...Read more

by Jacob Wellock We go through life and we may not realize it, but we tend to develop habits. They run our daily lives and we may never even think about them. For instance, do you brush your teeth before or after your shower? Do you drive the same way to work everyday? Or do you check your social media every night before you go to bed? Habits can be both good and bad, what kind are you developing? Anyone you talk to will tell you that they want to develop good habits instead of bad, that is just human nature, but are we taking the measures to replace those bad habits with good ones. When we decide to take a break from the gym and stop working out, it is very easy to get out of that groove and hard to get back in, but when you do get...Read more