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GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: Muscle Up Practice (10 Minutes) MetCon: Welded Rx & Lean: For Time: 60-50-40 air squats 15-15-15 toes to bar Cash Out: 2K row or 150/120 calorie bike Welded Athlete: 30-24-18 Pistols 17 Minute Time CapRead more

On Sunday, February 24th we held an unofficial Double Edge Ski Day at Mt. Rose. With so many of our members sharing the same love for skiing and the outdoors, we thought it was great opportunity to apply our fitness outside the gym together! Even though the Reno weather is windy and unpredictable at times, it was a great turn out and a ton of fun! We plan on meeting up at least one more time this year tentatively looking at the last Sunday in March in hopes of some better spring like skiing weather. Since many members have a season pass to Mt. Rose we will be aiming for the same mountain with a meet time of 9am in the main lodge. For those who do not have a season pass but enjoy skiing, Mt. Rose offers Reno Local Sundays which is a half price lift ticket as well...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 med. ball slams 10 kettlebell/dumbbell push press 5 inch worms Strength/Skill: 10 Rounds (alternating every 1:15) 1. 2 power clean push jerks or 4 heavy deadlifts 2. 4-8 handstand push ups or 10-15 push ups MetCon: Welded Rx: 9 Minute AMRAP 9 deadlifts (185#/125#) 9 lateral burpees 45 double unders Lean: 20 Rounds 250 meter row 45 second rest Welded Athlete: Add 1 power clean (225#/155#) during rest period 40 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 kettlebell high pulls (each side) 30 second plank 5 Cossack Squats (each side) 2 Rounds 5 single arm kettlebell overhead squats 20 banded good mornings Strength: Hang Squat Snatch (every 1:15) 6×2 @70-75% Intro: 6×4 Hang Power Snatch MetCon: Welded Rx: “Bond” *With a 20 Minute Running Clock For Time: 21-15-9 chest to bar pull ups front squats (95#/65#) 2 minute Rest 9-15-21 hang power clean (95#/65#) calorie row *Remaining time find max distance handstand walk (10’+ increments) Lean: For Time: 30-24-18 kettlebell swings (53#/35#) goblet squats (53#/35#) 3 minute rest 50/40 calorie bike 15 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 2 Rounds 100/80 calorie row 50 V-Ups 2 Rounds 30 hang squat cleans (95#/65#) 30 shoulder to overhead (95#/65#) 2 Rounds 100 walking lunges 30 burpees 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Clean and Jerk (12 Minutes) Find 1 rep max Clean Pulls (every 1:30) 5×3 @105% Strict Press (every 2:00) 5×10Read more