Metcon For Hope Update

Metcon For Hope is just around the corner and with only 6 Men’s spots and 8 women’s spots left we are looking to be sold out by Friday!   If you haven’t yet signed up don’t miss out and CLICK HERE to get your team in!

If you don’t plan on competing there are still plenty of ways that you can be involved!  The first thing that you can do to be involved is sign up to be a judge!  This is a great way to be involved in the action without having to breathe hard and deal with the soreness the following day.  If you want to be a judge please email [email protected] or sign up with Sabrina at the front desk!

The second thing that you can do is donate money, food or toys!  We are looking to raise as much money as we can to sponsor as many homeless and below poverty families as possible.   No one deserves to miss a hot meal and presents on Christmas, and with your help we can make sure that doesn’t happen!   You can also bring non perishable foods for the Northern Nevada Food Bank or an unopened toy for Toys for Tots!

The last thing you can do is just show up!  We will have a live DJ, Food from Men Wielding Fire, Free giveaways and complimentary chiropractic services by Dr. Mcbroom.   Oh and did i mention there will be beer too?!

We are looking forward to an amazing event for a great cause!  If you have any questions about Metcon For Hope please contact [email protected].  We hope to see everyone on the 21st!




Warm Up:  

4 Rounds 45/15 Machine Work/Rest

3 Rounds 12 KBS Russian, 30 sec plank

Finish with 10 stretch lunges,  20 PVC PT, 15 PVC GM



Strength: Veterans Day WOD




2 Rounds of:
11 Min AMRAP
11 Power Cleans 95/65
11 Pullups
11 Front Squats 95/65
11 Burpees
11 Shoulder to OH 95/65
11 Box Jumps 24/20

Rest 3 Minutes
Adv: 115/75



2 Rounds of:
11 Min AMRAP
11 Wall Balls 20/14
11 Cal Bike
11 Thrusters 75/55
11 Cal Row
11 KB Swings 53/35
11 Burpees

Rest 3 Minutes
Adv: 95/65


Mobility Of The Day:  T-Spine Smash OH Ext. (pg. 237)

Improves: Overhead Position, Rotation, Thoracic Extension





6 to 7am – Savina

12 to 12:45pm – Karen

5:30 to 6:30pm – Karen

6:30 to 7:30pm – Karen





8 to 9am





8:30 to 9:45am With Coach Arthur





6 to 8pm with Coach Jacob