This week’s Featured Athlete was chosen by Coach Trent! Keep up the awesome work Eric! “For my member monday I would like to highlight this guy. I can count on Eric to show up every morning soon after I unlock the doors. Even on the days that he feels beat up, this stud shows up and...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 second push up plank 10 push ups 25 banded face pulls Strength: Bench Press (every 2:00) 5×6 (choose weight) MetCon: Welded Rx & Lean: 11 Minute AMRAP 10 deadlifts (185#/125#) 10 lateral burpees 10 calorie bike Welded Athlete: Add 4 ring muscle upsRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: For Time: 30 shoulder to overhead (115#/75#) 50 air squats 70 calorie row 50 air squats 30 shoulder to overhead Lean: 35 Minute AMRAP 4 Rounds 15 kettlebell swings (choose weight) 10 single arm kettlebell push press (each arm) 4 Rounds 20 V-Ups 15 calorie bikeRead More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 10 ring rows 5 push ups Strength: Deadlift (every 1:30) 5×3 (rising) MetCon: Welded Rx & Lean: 14 Minute EMOM 1. 10 overhead squats (95#/65#) 2. 40 double undersRead More

1 Serving   3 oz Deli Sliced Turkey 1/2 cup Avocado 1/2 cup Tomato Optional 2 slices Nitrate Free Bacon Roll up avocado and tomato and enjoy! Macros Protein 16 grams Carbohydrate 11 grams Fat 13 grams Brought to you by: https://lipstickkitchen.com/2013/09/13/turkey-swiss-cheese-and-avocado-rolls-my-new-favorite-thing/Read More

By: Arthur Anderson ‘Tis the season to celebrate and be thankful for surviving another year.  Some of us will celebrate by shopping for ourselves and/or our family and friends.  Some of us will celebrate with food and drink, and most of us will do both.  However you celebrate the holidays don’t forget to do some...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 single leg kettlebell Romanian deadlift 10 air squats 30 second plank Strength; Back Squat (every 1:15) 5×2 @80% Intro: 5×4 (light) MetCon: Welded Rx: 9 Minute AMRAP 12 pull ups 8 burpees 6 thrusters (115#/75#) Lean: 38 Minute AMRAP 50/40 calorie bike 4 Rounds 4 squat clean thrusters...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 kettlebell high pulls 10 kettlebell presses 5 goblet squats Strength: Clean & Jerk (every 1:15) 6×1 @85% Intro: 6×3 power clean & jerk MetCon: Welded Rx: 3 Rounds 10 power cleans (155#/105#) 30 wall balls (20#/14#) Lean: 3 Rounds 10 deadlifts (165#/125#) 50 air squatsRead More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50 burpees 70 kettlebell deadlift (53#/35#) 90 calorie row 110 air squats 130 calorie bike 150 double unders No Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Snatch (every 1:45) 7×3 Snatch Pull (every 1:45) 5×4 @90% Snatch Push Press (every 1:45)...Read More

This week’s Featured Athlete was chosen by Coach Jacob! Nice work James, 300# is huuuuuge! “My #DECFmonday goes out to James! We both know this wasn’t the sexiest Clean in the world, but he has been chasing 300 for a long time and pulled it off tonight! Congrats man! 315 is next!” – Coach JacobRead More