Group Class Workout   STRENGTH 50 H.A.P. Lawn Mowers Each Side 30 Strict Wide Grip Pull Ups 30 Heavy DB Burpees   WARM UP 6 Min AMRAP 15 Medball slams, 40 sec plank, 7 inchworms   METCON Dynamic: Partner Workout 75 KB Swings 75 K2E/V-ups 60 Burpees 40 Goblet Squats THEN: 1500m 30 Min Time...Read More

GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 10 Walking Lunges, 10 PVC Good Mornings, 10 V-ups   Strength: Find 1RM Deadlift (15 Minutes) Foundational: 6×3 DL Moderate Weight   Metcon: Dynamic 2 Rounds 2 Min MAX Cals Bike rest 30 sec 2 Min MAX Cals Row rest 30 sec Score is MAX combined...Read More

Save Yourself The Pain By: Joel Cochran Almost daily i receive the same question… What can i do to help the pain in my back, knee, ankle, hip etc etc.   My question that i always ask back is when does it start to hurt and how much mobility do you do in a day?...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: Complex 7 Rounds  (Every 1:40) 1 Strict Press+3 Push Press Metcon: Dynamic 18 Minute Time Cap 3 Rounds 5 Power Cleans @135/95 10 TTB 2 Rounds 5 Front Squats @135/95 10 Pull Ups 1 Round 30 Lateral Burpees 20 Push Ups 10 DL @135/95  ...Read More

As a quick reminder for all those who are participating in the Lurong Challenge,  workout #4 is due today by 8:59pm!  If you have not yet done the workout you may complete the workout today during the class.   As you might notice later in this post we will also be doing the Lurong workout...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run 2 Rounds 7 burpees, 15 PVC pass throughs, 20 air squats   Strength: 5 Rounds (Every 1:15) 2 Push Jerks+4 Front Squats Foundational: 2 Push Press+4 Front Squats   Metcon: Dynamic 15 Min EMOM 1. 13 Burpees to Plate 2. 10 Thrusters 85/55 3. 8 KB...Read More

GROUP CLASS WORKOUT   Warm Up: 2 min machine 3 Rounds 10 OH Squats, 10 PVC pass throughs, 10 KB Swings   Strength: 8×2 TnG Power Cleans @80% (Every 50 Seconds) Foundational: 3 Cleans   Metcon: Dynamic 21-15-9 Lateral Burpees Toes To Bar Thrusters 95/65 (21) Power Cleans 145/100 (15) Front Squats 145/100 (9) Foundational...Read More

After filling up a barrel and a push cart full of food for the Northern Nevada Food Bank we are happy to announce the winners of the raffle!  Ann Cordona was the winner of the new pair of Nano’s and Patrick Fletcher was the winner of the 1 hour massage sponsored by McKenna Berg of...Read More

Next up for coaches appreciation is the one and only Alvie Hafen!  If you have been around for the past year or even just since Halloween you probably know how unique Alvie can be with his costumes and love for burning man.   As unique of a style that Alvie shows sometimes, his passion for...Read More

Can a training program like Welded help to cure depression?  This is the question I asked Faraaz Merchant a local psychiatrists and Double Edge member after a workout last week, his response surprised me.  Faraaz explained to me that there has been an significant amount of studies that have shown the benefit exercise can have...Read More