GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 20 legs swings 20 lunges 15 dumbbell thrusters 10 groiners 20 scorpions 15 PVC pass throughs 15 PVC good mornings 1 minute banded front rack Strength: Front Squat (every 1:30) Welded: 7×1 @90% Welded Lean: no strength MetCon: Welded: Death By: cleans (115#/75#) bar facing burpee Adv.: 155/105 *Add...Read More

This week’s Featured Athlete was chosen by Coach Leo! Keep up the awesome work Justin! “My DECF Member Monday goes out to Justin. He has been crushing it lately at the top of the leaderboard everyday. Managing SpeedFit in the morning and class in the afternoon. Love the consistency and the hard work. Keep it up Justin!” – Coach...Read More

What is The Welded Open? The Welded Games Open is the world’s premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of thousands of competitors. Can I compete in The Open? YES!  The Open is designed to be accessible to all athletes while rigorous enough to challenge the...Read More