Welded Workout (November 21)

A HUGE thank you goes out to the athletes, spectators, and volunteers for making our Second Annual Metcon for Hope competition a huge success!

Over $18,000 was raised to go towards helping local Reno families in need during the holiday season. We can’t thank everyone enough. Until next year!


To check out a walk through of this week’s programming with Coach Jacob, click here!


Group Class Workout


Warm Up:  

2 lap run, 1 minute plank, 20/15 cals, 15 single arm kettle bell high pulls, 15 pushups

Finish with: 20 scorpions, 15 PVC pass throughs, 15 PVC good mornings

Hang Clean Progression


Strength: Hang Power Clean (14 minutes)

Welded: Find 1 rep max

Lean: 7×4 (technique work)




5 Rounds

6 bar facing burpees

5 power snatches/cleans (115#/75#)

Cash Out: 15 overhead squats/front squats

*8 minute time cap


Welded Lean:

5 Rounds

10 burpees

10 box jumps (24″/20″)

10 calorie on a machine

*15 minute time cap


Mobility of the Day: Lower back stiff, pain in your shoulder? Talk to your coach! We are here to help! Ask us!