This week’s Featured Athlete was chosen by Coach Derek! “My #decfmonday Member Monday goes out to Ron Gregory. He hurt his back and came to me for help. He has listened to everything I have said and has now placed a higher value on technique and good movement over always hitting the heaviest weights and...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 16 lunges 10 PVC front squats 10 calorie machine Strength: Front Squat (every 1:30) 5×3 start @70%, rising MetCon: Welded & Welded Lean: “Armistice” 11 minute AMRAP 11 power cleans (135#/95#) 11 bar facing burpees 19 deadlifts (135#/95#) 18 air squats Veterans Day preserves the...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Weightlifting (Welded): Split Jerk Split Jerk (12 Minutes) find 1 rep max Technique: Split Jerk 10×1 (moderate weight) Split Jerk Press (every 1:15) 6×3 (choose weight) Seated Dumbbell Shoulder Flies 4×10 MetCon (Welded Lean): For Time: 40-30-20-10 calorie row plank to push up calorie bike dumbbell push press...Read More

With the holiday season upon us we wanted to update you on November’s class schedule. Below are the dates and classes that will be affected by this month’s holidays: Metcon 4 Hope Friday, November 17th South: 6PM cancelled Saturday, November 18th South: 9AM & 10AM cancelled Thanksgiving Wednesday, November 22nd Midtown: 3:30PM, 4:30PM, 5:30PM &...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 20/15 calorie machine 14 alternating dumbbell snatch 8 single arm dumbbell thrusters (each side) Finish with: 90 second hip capsule stretch (each side) 20 scorpions Strength: Sumo Deadlift (every 1:30) 5×6 @70% MetCon: Welded: 12-9-6-9-12 thrusters (95#/65#) 48-36-24-36-48 double unders *15 minute time cap scaled: single unders + 5...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 30 second plank 20 Russian kettlebell swings 10 goblet squats 5 inch worms MetCon: Welded: 20 power cleans (115#/75#) 100 air squats 15 power cleans 100 push ups 10 power cleans 100 Russian twists (each side) 5 power cleans *complete 4 box jumps (24″/20″) every minute *20 minute...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds: 12/9 calorie machine 8 push ups 12 PVC overhead squats Strength: Bench Press (every 1:30) 5×5 choose weight MetCon: Welded: 20 minute EMOM Odd: 5 squat snatch (95#/65#) Even:  15 wall balls (20#/14#) adv.: 135#/95# Scaled: power snatch Welded Lean: 20 minute EMOM Odd: 8 single arm kettlebell clean and...Read More

This week’s Featured Athlete was chosen by Coach Kris! Keep up the awesome work Lara! “It’s my week to choose a member to highlight and this week I chose Lara as my #DECFmonday! Lara has been with us a little over 5 months now, she’s such a rockstar and now has her third little one on the...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 5x 4-8 tempo pullups 5×10-15 banded pushups scaled: pushups MetCon: 12-12-12-12 shoulder to overhead (75#/55#) sumo deadlift high pull 25-25-25-25 calorie machine (alternate) adv.: 95#/65#Read More

You can find more information about Tier Testing here. GROUP CLASS WORKOUT Warm Up: 6 Rounds: 30 second work machine 20 second rest 30 second push up plank hold 20 second rest Finish with: 90 second standing hamstring stretch MetCon: Welded: Tier Testing Tier 4: 500 meter row (under 2:00/2:20) 20 unbroken kettlebell swings (53#/35#) 30...Read More