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GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 sec. Squat Hold 10 PVC PT 3 Rounds 20 sec. Standing Calf Stretch 12 Walking Lunges 30 sec. Plank  MetCon: Build: 5 Rounds (With weight vest) 400 Meter Run 30 Air Squats 20 Push Ups 10 Pull Ups 35 Minute Time Cap Welded: 6 Rounds (With weight vest) 400 Meter Run 30 Air Squats 20 Push Ups 10 Pull Ups 35 Minute Time Cap Warrior: 7 Rounds (With weight vest) 400 Meter Run 30 Air Squats 20 Push Ups 10 Pull Ups 35 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 sec. Squat Hold 10 PVC PT 3 Rounds 20 sec. Standing Calf Stretch 12 Walking Lunges 30 sec. Plank  MetCon: 8 Rounds (With weight vest) 400 Meter Run 20 Air Squats 20 Weighted Lunges (Light) 20 Leg Raises 35 Minute Time CapRead more

New Kids in the Box 2019 Who: Athletes and Spectators What: New Kids in the Box Competition Where: The Marv Teixeria Pavillion at Mills Park (1111 E. Williams Street, Carson City) When: Saturday, July 13th (First event begins at 8AM) Notes: For more information about the event, workouts and leaderboard go to: www.conquestevents.net and type “New Kids in the Box 2019” into the search bar.Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KBS 10 KB High Pulls 10 KB DL 3 Rounds 5 Push Press (each arm) 5 Cossack Squats (each side) Strength: Clean Complex (every 2:00) Build: 4×3 Power Clean + Front Squat Welded: 4×2 Power Clean + Squat Clean Warrior: 4×2 Squat Clean + Hang Squat Clean MetCon: Build 18 Minute EMOM 1. 6 Thrusters (75#/55#) + 4 Lateral Burpees 2. 12 Hang Power Cleans (75#/55#)  + 4 Lateral Burpees 3. Rest Welded: 18 Minute EMOM 1. 6 Thrusters (95#/65#) + 4 Lateral Burpees 2. 12 Hang Power Cleans (95#/65#) + 4 Lateral Burpees 3. Rest Warrior 18 Minute EMOM 1. 6 Thrusters (115#/75#) + 4 Lateral Burpees 2. 12 Hang Power Cleans (115#/75#) + 4 Lateral Burpees 3. RestRead more

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. GROUP CLASS WORKOUT Warm Up: 4 Rounds 20 sec. FLR 20 Banded Face Pulls 12/9 Cal. Machine Strength: Strict Press (every 1:45) Build: 5×8 (light) Welded: 5×5 (moderate) Warrior: 5×3 (heavy) MetCon: Build & Welded: “Randy” For Time: 75 Snatches (75#/55#) 10 Minute Time Cap Warrior: Rising “Randy” For Time: 35 Snatches (75#/55#) 25 Snatches (95#/65#) 15 Snatches (165#/115#) 10 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 4 Rounds 20 sec. FLR 20 Banded Face Pulls 12/9 Cal. Machine MetCon: 6 Rounds 20/15 Cal. Row 14 Deadlifts (75#/55#) 7 Front Squats (75#/55#) 20/15 Cal. Bike 36 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: For Completion: 200 Meter Run 40 Russian KB Swings 30 Jump Squats Strength: Power Clean + Hang Power Clean (every 1:15) 5 Sets MetCon: Build: 5 Rounds 8 Pull Ups/16 Ring Rows 12 Back Squats (85#/65#) 24/20 Cal. Row 17 Minute Time Cap Welded: 5 Rounds 8 Pull Ups 12 Back Squats (115#/75#) 24/20 Cal. Bike 17 Minute Time Cap Warrior 5 Rounds 4 Ring Muscle Ups 12 Back Squats (115#/75#) 24/20 Cal. Bike 17 Minute Time CapRead more