GROUP CLASS WORKOUT Warm Up: 4 Rounds 10 goblet curtsy squats 20 banded face pulls 10 kettlebell swings 10 goblet squats Strength: Back Squat (every 1:30) 6×4 @75% MetCon: Welded: 14 minute AMRAP 10 box jump overs 10 alt. DB snatches (50#/35#) 15/12 calorie row Welded Lean: 40 minute AMRAP 40/35 calorie bike 20 push ups...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell bent over rows (each arm) 10 single arm kettlebell front squats (each arm) 10 single arm kettlebell swings (each arm) Finish with: 20 single arm kettlebell push press (each arm) 20 PVC pass throughs Strength: Snatch (every 1:30) 6×3 (drop and reset) MetCon: Welded: 3 Rounds...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 10 single arm kettlebell hang clean and jerk (35#/26#, each arm) 500 meter row 400 meter run 10 single arm kettlebell thrusters (35#/26#, each arm) 30/25 calorie bikeRead More

This week’s Featured Athlete was chosen by Coach Jacob! Ben moved away for a bit and we’re glad to have him back! “My #DECFMemberMonday goes out to Ben! Always super positive and always makes us laugh. Not one time has he ever not had a smile on his face when he comes into the gym. That is...Read More

GROUP CLASS WORKOUT Warm Up: 500 meter row/400 meter ski/0.4 mile bike 2 Rounds 12 walking lunges 12 dual dumbbell/kettlebell strict press 12 dual dumbbell/kettlebell bent over row Strength: 16 minute “Flow” 16 front foot elevated front rack kettlebell reverse lunges 10 strict/box handstand push ups 30 sec. side plank (each side) 12 archer ring...Read More

By: Arthur Anderson According to the news and social media, carbohydrates are going to kill us and we should remove them from our diet, and there are numerous studies proving this true. I would like to take a moment to step back in time, not too long ago, to 1980. The U.S. government issued its...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 alt. single leg floor touches 15 sec. side plank (each side) 15 sec. glute bridge hold Finish with: 6 strict pull ups or 10 ring rows Strength: Tempo Deadlift (every 1:00) 7×3 (30X0) MetCon: Welded: For Time: 21-15-9 power snatches (115#/80#) 42-30-18 calorie bike Welded Lean: 2×15 minute...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 50′ quadruped crawl 20 second hollow body hold 20-30 double unders Finish with: 25 banded face pulls Strength: Power Clean (every 1:00) 10×3 (heavy singles) MetCon: Welded: 16 minute AMRAP 600 meter row 3 Rounds 20 wall balls (20#/14#) 12 pull ups Welded Lean: 16 minute AMRAP 50/40...Read More

By: Joel Cochran Top 5 Reasons You Need Sleep Now What I am about to tell you isn’t going to blow your mind, you have heard it countless of times throughout your life and you will hear it countless more.  SLEEP IS GOOD FOR YOU… There isn’t any new science here folks, this is just...Read More

GROUP CLASS WORKOUT Warm Up: Partner Warm Up: 200 meter run (together) 3 Rounds P1: 10 goblet squats P2: plank hold 3 Rounds P1: 10 KB swings P2: hollow body hold Finish with: 10  partner high five push ups MetCon: Welded: Partner WOD 4 Rounds 20 bench press (135#/95#) 400 meter run (together) 20 synchro...Read More