GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 45 minute AMRAP 2 mile run or 4K row 50 med. ball bear hug squats (20#/15#) 40 box jumps (24″/20″) 30 chest to bar pull ups 20 power snatches (135#/95#) max. calorie bikeRead More

This week’s Featured Athlete was chosen by Coach Derek! Great job boys! Keep it up! 💪🏽 “My #decfmonday goes out to these 2 swolemates Nolan and Michael. They started Welded in my kids class and now have graduated to full Welded classes with me. They continue to make gains and always striving to build some muscle. Looking forward...Read More