Workout and Words For August 21st – Member’s Appreciation Night

We are only a week away from our member’s appreciation night at the Reno Ace’s ballpark and it is looking to be a night of food, fun, prizes and a few surprises!  If you haven’t signed up yet please make sure to sign up today as we need to give a final head count to the Aces by Monday!

If you haven’t signed up yet make sure to get your name down as it will be an event that you won’t forget!  We will start the night at the 250 lounge in the Freight House District where we will have our own private bar and catered food that will include pizza, fries and Caesar salad.

Along with food and drinks we will also be showing a slide show of all the Instagram pictures from this months #DECFlag contest and our resident videographer will have a special video to show as well!  Then to top off the night we will announce the winner of the Instagram contest along with one other special surprise!

Remember if you have any friends or family who wants to join us, feel free to mark them down at the front desk and bring them along!  We will have everyone’s tickets available at the front desk starting next week, so make sure to pick them up before Friday!

We are excited for our 2nd annual members appreciation night and we look forward to a great night with everyone!  If you have any questions feel free to contact [email protected] or talk to Sabrina at the front desk!  See everybody next week!






Warm Up:

2 laps

2 Rounds 15 KB High Pulls, 15 KB Swings, 15 Hollow Rocks

10 stretch lunges, 20 PVC PT, 10 PVC GM

5 Rounds

10 Seated DB Strict Press

15 Push Ups 15 V-Ups





Partner WOD

50-40-30-20-10 Burpees

20-40-60-80-100 Air Squats

20-20-20-20-20 Push Press 95/65


Advanced: 115/75


Welded Lean

Partner WOD

50-40-30-20-10 Burpees

20-40-60-80-100 Air Squats

20-20-20-20-20 Cal Skier


Mobility Of The Day: Double Lacrosse Ball Smash (pg.284)

Improves: Wrist/elbow pain/ Improves Wrist Dynamics





8am to 9am




MASTERS CLASS (40+ in age)

8:30 to 9:45 with Master coach Arthur





5:30 to 7pm with coach Jacob

**Athletes must be approved by coach Jacob before entering this class