GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50-40-30-20-10 Cal. Row Cal. Bike Cal. Ski WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice MetCon: Squat Snatch (every 2:00) 6×3 (Drop and reset) Snatch Pulls (every 1:30) 5×5 @90% Snatch Push Press (every 1:30) 5×5 (Choose weight)Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Power Clean (every 2:00) Build: 5×4 Weld/War: Find 1RM MetCon: Build: 4x 3 Minute AMRAP 5 Double Unders or 30 Singles Unders 10 Ring Rows 6 Lateral Burpees *2 minute rest between AMRAPs Welded: 4×3 Minute AMRAP 30 Double Unders 6 Pull Ups 6 Burpees *2 minute rest...Read More

GROUP CLASS WORKOUT Warm Up: 2 Min. Row/Ski 30 KB DL 20 Goblet Squats 10 KB Push Press (each arm) 10 KB Hang Snatches (each arm) Strength: Hang Squat Snatch (every 2:00) Build: 6×4 (choose weight) Weld: 6×2 War: Find 1RM MetCon: Build: 5 Rounds 15 Wall Balls 5 PS (95#/65#) or PC (115#/75#) 12 Minute...Read More

GROUP CLASS WORKOUT Warm Up: 4 Rounds 30 Sec. Plank 7 DB Split Squat (each leg) 7 SA DB Row (each arm) Strength: Front Squat (every 2:00) Build: 7×4 (choose weight) Weld/War: 7×2 @80% MetCon: Build: 8 Minute AMRAP 12 DL (155#/105#) 24/20 Cal. Bike Welded: 8 Minute AMRAP 12 DL (265#/165#) 24/20 Cal. Row...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 Minute AMRAP 1 Mile Run or 100/90 Cal. Bike 15 DL (135#/95#) 30 Burpees 45 V-Ups WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Power Clean (every 1:30) 8×2 (Heavy) Split Jerk (every 1:30) 5×3 (Choose weight) Weighted Back Raises (every 1:15) 5×20Read More

This week’s #DECFMonday was chosen by Coach Sabrina! Keep up the awesome work Ronnie! Thanks for all you do for our DE Community! “I chose Ronnie because he is one of the most persistent members I have had the pleasure of coaching, from the warm up to the cool down he takes feedback and truly...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner WOD For Time: 100 OHS (75#/55#) 200 Cal. Row 300 AbMat Sit Ups 28 Minute Time Cap Welded: Partner WOD For Time: 100 OHS (95#/65#) 200 Cal. Row 300 AbMat Sit Ups 28 Minute Time CapRead More

GROUP CLASS WORKOUT Warm Up: 3 Laps around the rig 3 Rounds 50’ Bear Crawl 10 SA KB High Pull (each arm) 10 SA KB Snatches (each arm) 10 SA Ring Rows (3 sec down) Strength: Push Press (every 1:45) 5×4 (choose weight) MetCon: Build: 4 Rounds 100 Singles or 25 DU 18 Alt. DB...Read More

GROUP CLASS WORKOUT Warm Up: 8 Min. AMRAP 30 sec. Plank 5 Burpees 3 Inch Worms 10 Tempo Air Squats (3 sec. Down) Strength: Tempo Front Squat (every 2:00) 5×3 @ 65-70% (3 sec. down) MetCon: Build: 10 Rounds 4 Power Cleans (115#/75#) 5 Pull Ups or 10 Ring Rows 14 Minute Time Cap Welded: 10...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice (Dynamic Warm Up) Row Game Strength: Power Snatch (every 2:00) Build: 6×5  Weld: 6×3 (choose weight) War: 6×2 (heavy) MetCon: Build: 10 Minute AMRAP 10 Power Snatches (75#/55#) or Power Cleans (95#/65#) 15/12 Cal. Row Welded/Warrior: 10 Minute AMRAP 10 Power Snatches (95#/65#) 15/12 Cal. Bike LEAN CLASS...Read More