Blog

If you haven’t signed up for Paleo Nick please see Sabrina at the front desk before the end of the week!  I will be getting in contact with Nick by the end of the week to try and set up a date for a seminar.   Most likely we will host the seminar between 6:30pm to 8:30pm on a weekday night.  As soon as i am able to find a date i will inform everyone who signed up via email about the seminar and what the final cost will be. As always, if you have any questions feel free to contact [email protected].   GROUP CLASS WORKOUT   Warm Up: 2 min machine, 10 burpees, 15 pass throughs, 1 min plank, 15 pass throughs, 10 pushups   Strength: Bench Press  6×3 Every 90 secs Increase weight   Metcon: Dynamic 17 Min Time Cap 4 Rounds 15 Cal Machine 10 Pullups 10...Read more

For anyone who wasn’t at the Paleo seminar this is what you missed!  https://www.dropbox.com/sh/1ppzou9ye665e7z/AACMBU-Ic7nnLFoxOvyY2D0na?dl=0   GROUP CLASS WORKOUT   Warm Up: Lunge around the two rigs, 15 PVC good mornings, 25 situps, 10 burpees to rig, 20 airsquats   Strength: 5×3 Back Squat @80% (Every 90 Seconds)   Metcon: Dynamic 12 Min Time Cap One of the girls. “Jackie” 1000 Meter Row 50 Thrusters @45/35 30 Pull Ups High Intensity! You get out what you put in.   Foundational 12 Min Time Cap 750 Meter Row 40 DB Thrusters 30 Ringrows   Mobility: Pre – Super Couch (pg. 331) Post – Super Friend Quad Smash     COMPETITORS CLASS WORKOUT   Warm Up: Lunge around the two rigs, 15 PVC good mornings, 25 situps, 10 burpees to rig, 20 airsquats   Strength: 10 rounds of: 3 Hang Power Snatch + 1 Full Snatch   Metcon: For Time: (9 Minute Time...Read more

GROUP CLASS WORKOUT   Warm Up: 2 min mahcine 2 Rounds: 10 pushups, 15 airsquats, 15 PVC pass throughs   Strength: 50 Banded Good Mornings  30 Plyo Push Ups (Clapping) 50 Banded Leg Curls 30 Strict DB Shoulder Press (14 minute time cap)   Metcon: Dynamic  Partner Workout Buy In 5 Muscle Ups/15 Chest to Bar 2 Rounds 10 Cleans @155/105 40 Cals Alt Machine Buy In 5 Muscle Ups/15 Chest to Bar 2 Rounds 10 Cleans @ 155/105 80 Double Unders Cash Out 5 Muscle Ups/15 Chest to Bar   Foundational Partner Workout Buy In: 25 Ring rows 2 Rounds 30 Kb Swings 30 Cals Alt machine Buy In: 25 Ringrows 2 Rounds 30 Kb Swings 160 Singles Cash out: 25 Ring Rows   Mobility: Pre – Banded Bully (pg. 268) Post – Calf Smash on roller or kettle bell     COMPETITORS CLASS WORKOUT   Warm Up: 2...Read more

GROUP CLASS WORKOUT   Warm Up: 3 lap run 3 Rounds 5 inchworms, 10 PVC good mornings, 15 OH Squats   Strength: 6×3 Deadlift (Work up in weight) Every 90 Seconds After each set, complete 6 Strict Pull Ups   Metcon: Dynamic 15 Minute AMRAP Buy in: 40 burpees to rig then repeat: 10 Toes to Bar 15 Russian Twists each side 35/20 DB 30 DU’s   Foundational 15 Minute AMRAP Buy in: 30 burpees then repeat: 10 K2E/V-ups 15 Russian Twists each side 60 Singles   Mobility: Pre – Posterior Chain Floss (pg. 351) Post – Super Couch Stretch     COMPETITORS CLASS WORKOUT   Warm Up: 3 lap run 3 Rounds 5 inchworms, 10 PVC good mornings, 15 OH Squats   Strength: 10 Minutes to find 1RM power snatch 14 Singles power clean @80% every 30 seconds   Accessory: 14×5 Standing BB Rows 8×6 Narrow Grip Standing BB...Read more

Starting this Thursday night at 6:30pm Sabrina will be hosting a ladies only Welded class.  This class is intended for all ladies from new to seasoned vets and everything in between!  The class structure will be similar to our General Welded classes but with a ladies touch!  If you have a girlfriend who is interested in Welded but isn’t quite sure, invite her to ladies night where all friends will receive a free drop in!  If you have any questions about this class feel free to call Sabrina at 775-657-9956!   GROUP CLASS WORKOUT   Warm Up: 2 min machine 20 total lunges,15 PVC goodmornings, 15 airsquats, 10 inchworms   Strength: Complex (Every 1:30) 5 Sets 2 Strict Press+2 Push Press+2 Thrusters   Metcon: Dynamic 17 Min AMRAP: 10 Weighted Burpees DBs 20 Cals Alt 30 Ab Mat situps 40 Double Unders   Foundational 17 Min AMRAP: 10 Burpees 15...Read more