GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Partner WOD For Time: 200/170 Calorie Bike 75 Burpees 100 Wall Balls (20#/14#) 75 T2B 200/170 Calorie BikeRead More

This week’s Featured Athlete was chosen by Coach Leo! Keep up the awesome work Brad, thanks for making our DE Community awesome!   “Today my DECF Monday goes out to this guy. Brad is awesome in a good mood, he brings out the best vibes during class, always making faces and funny voices. We really...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 Kettlebell High Pulls (Slow concentric) 8 Kettlebell Presses 30 Foot Bear Crawl Skill Work: 3 Rounds 4 Muscle Ups/20 Straight Arm Banded Pull Downs 10 Strict Handstand Push Ups/10 Box Handstand Push Ups 7 Minute Time Cap 3 Rounds 75 Double Unders 8 Kipping Pull Ups 7...Read More

By: Leo Fontana How to tackle the holidays and stay in shape! Every year, we look forward to the Holidays, Thanksgiving right into Christmas, from pumpkin spice everything to turkey and pumpkin pie to everything in between then Christmas comes and we are right into some peppermint hot cocoa, Christmas cookies and all of your...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 Band Pull Aparts 5 Jump Squats (increase in height each round) 5 Tempo Push Ups (3 sec. down) Strength: Strict Press (every 1:30) 5×5 (rising) MetCon: Welded Rx: 5 Rounds 10 Box Jumps (24”/20”) 15 Kettlebell Swings (53#/35#) Welded Athlete: 30”/24” and 70#/53# Lean: 38 Minute AMRAP...Read More

During our retreat this year one of the biggest topics that we addressed was implementing a class cap to help maintain the highest possible quality for all of our members. After assessing each gym’s capacity we were able to assign a cap number for each class for both South and Midtown which can be found...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 8 Goblet Squats (5 sec. pause bottom of last rep) 10 Leg Swings (each side) 5 Single Leg Kettlebell Romanian Deadlift (each side) Strength: Back Squat (every 1:45) 3×4 @75% 2×3 @80% 1×2@85% MetCon: Welded Rx & Lean: 18 Minute AMRAP 10 Power Cleans (175#/120#) 20 Calorie Row...Read More

Chances are if you are cooking most of your meals you are using some type of oil at one time or another. Good oil is an excellent source of fat but the amounts used must be kept in check. Top Oils for Optimal Health – Extra Virgin Olive Oil – Coconut Oil Both of these...Read More

By: Sabrina Blajos Hey Fitfam, we are coming into one of my favorite times of the year! When the holidays were created it was created for a time of happiness, reflection, and spending that little extra time with the ones you love. However for some of us this time of year brings a lot of...Read More