GROUP CLASS WORKOUT Warm Up: 400 meter jog 1 minute pigeon 2 Rounds: 20 banded good mornings 10 scap pull ups 15 PVC pass throughs 20 scorpions Extended Warm Up (Welded) 3 Rounds: 3 kettlebell snatches (each arm) 4 pull ups MetCon: Welded: 11 minute AMRAP 10 hang kettlebell snatches (53#/35#, each arm) 10 pull...Read More

This week’s Featured Athlete was chosen by Leo. Tony has been with us a while now and continues to make great improvements, keep up the awesome work! 💪🏻 “My #DECFmonday goes out to Tony. He has been doing two a days for about three months now. He works extremely hard and have been getting very fit!...Read More

GROUP CLASS WORKOUT Warm Up: 3 minute machine 3 Rounds: 5 inchworms 20 band pulls 10 PVC pass throughs Accessory Work: 400 meter kettlebell overhead walk (200 meters each arm) 400 meter kettlebell farmer carry (200 meters each arm) 2 minute front leaning rest MetCon: Welded & Welded Lean: 4 Rounds 12 alternating dumbbell snatch (50#/35#)...Read More

By: Trent Soares 1)   Drink a large glass of water upon waking. Ever have that dry mouth feeling when you wake up? It’s the worst! Make it a routine to drink a glass of water to help flush out your body’s toxins, to get you hydrated and to fire up your metabolism. I have also implemented a...Read More

GROUP CLASS WORKOUT Warm Up: 3 laps 20 lunges 20 PVC pass throughs 10 yoga push ups 2 minute squat hold MetCon: “Faith” 5 Rounds 400 meter run 40 air squats 20 pull ups 20 push ups adv.: weight vest, strict handstand push ups *40 minute time cap Cool Down: 3 minute bike 2 minute seated straddle...Read More

By: Arthur Anderson Gluten is a protein found primarily in wheat. By a fluke it was discovered at the end of World War II that wheat was a main contributor to Celiac Disease. Reported Celiac Disease cases dropped dramatically because of lack of access to wheat flour during the war. There’s your bit of trivia...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 calorie machine 10 single arm kettlebell swings (each arm) 10 kip swings 10 tempo push ups Finish with: 100 singles or 50 double unders Skill Work: Double Unders & Muscle Ups (14 minutes) 5×15 double unders adv.: 5×50 Muscle Up Progression 5×6 strict ring dips 8×2 reps from...Read More

GROUP CLASS WORKOUT Warm Up: 50 jumping jacks 10 burpees 20 PVC pass throughs 20 wide stance good mornings 2 Rounds: 10 kettlebell high pulls 10 kettlebell press (each arm) Strength: Sumo Deadlift (every 1:30) 5×3 (lower and reset) rising MetCon: Welded: 3 Rounds 10 push press (95#/65#) 15 lateral burpees adv.: 155#/105# + 2...Read More

What: Battle Grounds 2017 Where: Reno City Plaza 10 North Virginia Street (by the “BELIEVE” sign) When: Friday, June 16th Athlete Check-In: 2PM First Heat: 3PM Saturday, June 17th Athlete Check-In: 8AM First Heat: 9AM Who: Everyone! Whether you’re a competitor or a spectator make sure to come and check out the biggest Welded style competition in...Read More

GROUP CLASS WORKOUT Warm Up: 400 meter run or 500 meter row 30 air squats 3 Rounds: 3 second stretch lunge hold 3 second hamstring hold (each leg) Strength: Front Squat (14 minutes) Strength: 1 rep max Technique: 5×3 moderate weight Warm Up: 1×10 empty barbell 1×5 @40% 1×4 @50% 1×3 @60% 1×2 @70-75% 1 rep...Read More