GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP: 12/10 calorie machine 10 single arm KB press + 60’ walk Finish with: 20 arm circles 10 groiners 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: Push Press (every 1:30) 6×4 (choose weight) MetCon: Welded: 3 Rounds 25 wall balls (20#/14#) 15 pull ups 5...Read More

GROUP CLASS WORKOUT Warm Up: 25/20 calorie machine 90 second pigeon stretch 30 banded good mornings 2 Rounds: 16 lunges 12 heavy goblet squats 8 groiners Finish with: 20 legs swings 20 scorpions Strength: Back Squat (14 minutes) Strength: 1 rep max Technique: 5×5 (moderate weight) Welded Lean: no strength MetCon: Welded: 20/16 calorie bike 10...Read More

GROUP CLASS WORKOUT Warm Up: 20/15 calorie machine 60 second banded overhead distraction 2 Rounds: 15 Russian kettle bell swings 15 air squats Clean PVC Progression 2 Rounds: 5 hang power cleans 5 front squats 5 push jerks Strength: 12 minute EMOM Strength: 1 clean and jerk Technique: 2 powers cleans + 1 push jerk MetCon:...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: Lurong WOD #4: Clean Up Crew 12 minute AMRAP 1 clean (185#/125#) 2 chest to bar pull ups 2 cleans 4 chest to bar pull ups 3 cleans 6 chest to bar pull ups 4 cleans 8 chest to bar pull ups *Continue increasing in 1:2 ratio...Read More

By: Sabrina Blajos As we are getting closer to The Open, I can’t help but get excited. The Open has been and always will be one of my favorite times of the year. For so many reasons: 1st it brings out the inner athlete. It gives people who didn’t have an athletic background a chance to...Read More

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

GROUP CLASS WORKOUT Warm Up: 2 minute machine 1 minute banded hamstring distraction 2 Rounds: 20 Russian kettle bell swings 15 air squats 10 pushups Finish with: 20 legs swings 20 scorpions 15 PVC pass throughs 15 PVC good mornings Strength: (every 1:20) Welded & Welded Lean: deadlift 5×4 @65-70% MetCon: Welded: For Time: 150 double...Read More

By: Kris Thompson The strength portion of the class calls for a heavy or maybe even a max lift, once the movement is reviewed and technique is explained everyone breaks off to warm up. You look around and you see some of the more experienced members grab a weightlifting belt, you think the weight is...Read More