Blog

GROUP CLASS WORKOUT   Warm Up: 4 Rounds 4 inchworms, 8 pushups, 12 air squats, 12 PVC PT   Strength: 10 Sets EMOM Power Snatch+OH Squat Foundational: 2 Power Snatches   Dynamic For Time: 20-16-12-8-4 Alt. DB Snatches @70/45-60/35 HSPU 10-8-6-4-2 20 Double Unders after each set   Foundational For Time: 20-16-12-8-4 Alt. DB Snatches Box HSPU 10-8-6-4-2 40 Singles after each set   Mobility: Pre – Banded Bully (pg. 268) Post – First Rib With Lacrosse Ball On Rig     MOBILITY CLASS Relieving tension in the calves and feet     SKILLS CLASS  KB Snatch/ OH Squat Wall Ball Secrets Handstand Walking Made Easy     WOMEN’S CLASS WORKOUT   Warm Up:  Thunder Struck   Metcon: 50-40-30-20-10 of: Cals on Machine Singles or Double Unders KB Swings BurpeesRead more

Do you have to be mentally tough to be able to do Welded?  If you constantly practice Welded do you believe it can make you mentally stronger?  If you have been doing Welded for longer than a month then you probably know the answer to both of those questions, Welded is hard!  We all can remember our first Welded workout and how it left us exhausted laying on the floor wondering to yourself how you could possibly be so out of shape?!  Now months or years later we have learned to embrace “the suck”  and ride that fine line of exhaustion and performance during a WOD.  So do Weldedters have an upper hand when it comes to mental toughness?  A study being conducted by the University of Nevada is searching to find out and are looking for participants to help. The study aims to evaluate the role of language in...Read more

Tammy is currently certified in massage therapy in the state of Nevada.  She was also certified in California in the 1980’s.  She has been involved in athletics all her life and competed on a national level in running. She was also highly competitive in volleyball.  Recreationally Tammy enjoys hiking, biking, rock climbing, and most any outdoor activity.  She is currently enjoying the constant varied challenges that the cross fit classes offer to meet her fitness needs.   Tammy provides a well rounded base of several modalities offering  Swedish-American/sports, deep tissue, stretching techniques, hot and cold stone massage/therapy, positional release, interactive fascial therapy, chair massage, spa techniques and essential oil therapy while utilizing reflexology and trigger point interactively.  Depending on your needs Tammy may employ one technique or use several techniques to achieve the desired results.   Her massage styles range from stress reduction, relaxation, sports, and to help aid in injury therapy within the massage therapist’s scope...Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 8 Singles Back Squat @85% (Every minute) 4 Singles Back Squat @90% (Every 90 seconds)   Metcon: Dynamic 10-8-6-4-2 50-40-30-20-10 Power Cleans @ (155/105) (Adv. 175/125) Double Unders   Foundational 18-15-12-9-6 150-120-90-60-30 KB Swings Singles   Mobility: Pre – Couch Super Stretch (pg. 331) Post – Suprapatella/VMO Smash With Lacrosse Ball       ENDURANCE CLASS WORKOUT Warm up: 100m Row 15 Ball Slams 200m Row 15 Ball Slams 400m Row 15 Ball Slams   Metcon: “The Trent”       MOBILITY CLASS  “How to fix your aches and pains” Q and A about mobility and pain       SKILLS CLASS  Toes to Bar Wall Balls Challenge -25-15-10 of: WB and T2B       LADIES NIGHT  Warm-Up: 3 Lap Run, Cone Drills, 3 Lap Run, High Knees, Butt Kickers   Skill of the Month: Pull-Ups Super Set: 5×15...Read more

Finally they have arrived!  Professional chef and culinary ninja Paleo Nick has dropped off one of his freezers filled with a plethora of paleo meals and treats!   This frozen meals provide just the right balance of macro-nutrients needed to provide you  with a lean and healthy option before or after any workout.  The meals range from $6 to $9 and include: Pastel de Papa with Grass Fed Beef – *This is the one meal in the freezer that has no label!* Super Radical Ribs and Sweets Chicken Tikka Masala with Spaghetti Squash Chipotle Chili with Berkshire Pork Deep Dish Breakfast Pizza Thai Turkey Throwdown We are excited to have Paleo Nicks meals and look forward to hearing your feedback!  If you have any questions about the meals or want to create your own custom meal plan with Paleo Nick you can visit www.paleonick.com or ask anyone at the front...Read more