About a year ago we were busy finishing up the last of the renovations in the gym and preparing for our official grand opening!  On the day of our grand opening we had food catered from Men Wielding Fire, special guests speakers and over 5 grand of prizes that we raffled away!  Fast forward a...Read More

Today we will be introducing our brand new programming “Welded Lean”.   Welded Lean is something that has been in the works for awhile now and we are excited to see what the response will be after a week of programming!  The question you may be asking yourself now is what programming should I do?...Read More

GROUP CLASS WORKOUT   Warm Up: 2 laps, 20 air squats 6 Rounds 30/15 Double Unders/Rest   Skill: 15 Minutes Wall Climbs / HSPU Muscle Ups/C2B/Pull Ups (Eccentric Pull Ups)   Welded 14 Minute AMRAP 200 Meter Run 5 Power Cleans @135/95 10 Box Jumps 24/20 Rest 2 Minutes 2 Minutes Max MU/C2B/PU   Welded...Read More

This hero workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. After he was killed in action the name was changed to “Murph” in honor of the focused warrior and...Read More

GROUP CLASS WORKOUT   Warm Up: 2 Rounds 50 DU (100 singles), 12 burpees 2 Rounds 12 goblet squats, 8 stretch lunges, 30 sec plank Brace Yourselves. Heavy ass weight is coming.   Strength: 7 Singles Front Squat @90% (Every 1:25) Lean: 7×6 @50-60% (Every 1:25)     Welded 13 Minute AMRAP 10 Box Jumps...Read More

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6×3 DL (Every 1:40-Increase in weight) + 10 Push Ups between each set   Metcon: Welded 4 Rounds 10 Thrusters 95/65 10 T2B 10 Box Jumps 24/20   Welded Lean 4 Rounds 15 Plank to Pushup 15 V-Ups 15 Goblet Squats 53/35   Mobility: Pre...Read More

With Summer time in full effect we find ourselves spending less time in doors and more time outside taking advantage of the beautiful weather!   From camping to traveling and everything in between us Nevadans have a plethora of options to “apply our fitness”! To celebrate summer and all things outdoors, we will be hosting...Read More

The Importance of Lifting Heavy   All too often do I talk to people that are scared of lifting heavy because they believe they are going to get big and bulky or that they are destined to hurt themselves. Well I am here, along with many other coaches that are here to tell you that...Read More

GROUP CLASS WORKOUT   Warm Up: 4 Minutes Machine 45/15 Work/Rest 2 Rounds 15 KBS Russian, 12 Pushups, 15 PVC PT Finish with 1 minute Hip Capsule Stretch Each Side   Strength:   1 Rep Max Power Clean 13 minutes Lean: 6×3 Power Clean Moderate weight         Metcon: Welded Every 5 Minutes...Read More