GROUP CLASS WORKOUT Warm Up: Trainer Choice Accessory Work: 14 minutes SuperSet 5×6 strict ring dip scaled: 5×8 matador dips 5×8 hand release push ups 5×10 hammer curls MetCon: Welded: For Time: 20 thrusters (95#/65#) 15 pull ups 15 thrusters (95#/65#) 15 pull ups 10 thrusters (115#/75#) 15 chest to bar pull ups adv.: 15...Read More

By: Jacob Wellock I believe that there are many CF athletes that need to ask themselves this question. So what is the difference? If you go to the gym just to sweat and feel better when you WOD, then this blog won’t necessarily apply to you. If you go to the gym and are in...Read More

GROUP CLASS WORKOUT Warm Up: 30/24 calorie machine 20 legs swings 2 Rounds: 10 single arm kettle bell high pull 10 kettle bell press 10 air squats Weightlifting (Welded): Hang Power Cleans Hang Power Clean (every 1:20) 6×3 (moderate to heavy) Clean Pulls (every 1:20) 6×2 @110% of best clean (drop and reset) GHD Back Raises 4×15-25 MetCon (Welded...Read More

Every quarter the coaches come together and choose a member to highlight and share their story. This quarter we chose Josh Leggett, check out his story below!  Read More

GROUP CLASS WORKOUT Warm Up: 1 minute hip capsule stretch 20 scorpions 2 Rounds: 15 goblet squats 10 push ups 10 calorie machine sprint Strength: Back Squat Welded: 5×5 @75% of 1 rep max Welded Lean: 5×5 moderate weight MetCon: Welded: 14 minute AMRAP 40 double unders 15 toes to bar 15 shoulder to overhead (95#/65#)...Read More

By: Leo Fontana Today was the last day that Melanie (one of our Midtown members) and I had to our Welded Team Series workouts. This is a team competition that you and a partner have 4 workouts complete in one weekend for two weeks in a row. The workouts are done at your own gym...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 PVC overhead squats 25 band pulls 15 sit ups Finish with: 15 PVC pass throughs 15 PVC good mornings 1 minute banded overhead distraction Strength: Squat Snatch (every 1:15) Strength: 6×3 (drop and reset, moderate weight) Lean: no strength MetCon: Welded: 4 Rounds 500 meter row 8 clean...Read More

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 20/15 calorie machine 25 banded good...Read More

This week’s Featured Athlete was chose by Coach Trent! Keep killin’ it Amy, we’re luck to have you as part of the DE community! “This is Amy, October will mark her one-year anniversary and it has been a year of gainz. Her consistency has been an inspiration, for even on the days that a simple air...Read More

GROUP CLASS WORKOUT Warm Up: 3 minutes machine 90 second banded hip distraction 30 heavy kettlebell swings Coach Guided Clean Warm Up 2 Rounds: 100 meter run 6 power cleans 6 front  rack lunges MetCon: Welded & Welded Lean: For Time 400 meter run 30 power cleans (95#/65#) 30 front rack lunges (95#/65#) 200 meter runRead More