GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 50/40 calorie machine 10 single arm kettlebell thrusters (35#/26#, each arm) 20 ring rows 20 sit ups 400 meter runRead More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 6 burpees 10 single arm dumbbell hang snatches 6 single arm DB thrusters (each arm) Barbell Progression Strength: Power Clean (every 1:00) 8×3 MetCon: Welded & Welded Lean: 3 Rounds 3 minute AMRAP max calorie row 30 second rest 3 minute AMRAP 3 single arm...Read More

By: Leo Fontana Are you one of those people that always have plenty of excuses on why you are not eating healthy? Or why you have to eat out so much? Well if you are you need to ready this, if you are not you should too because there is a couple cool tips you...Read More

GROUP CLASS WORKOUT Warm Up: 15 burpees 2 Rounds 5 single arm bottoms up kettlebell press (each arm) 10 kettlebell deadlifts 5 inchworms Accessory Work: 12 minute EMOM 1. 12-15 goblet squats (70#/53#) 2. 45-60 second plank 3. 5-7 box jumps (taller box) MetCon: Welded: For Time: 3 Rounds 12 pull ups 12 handstand push...Read More

“This series will help with injury prevention in all areas.” Nicole A. “I think having the education on how to position your body correctly really helps us as crossfitters and as people.” Mel G. “This series has helpedme stay more balanced and to feel the workout where I should.” Jessy F. Would you take this...Read More

GROUP CLASS WORKOUT Warm Up: 1 minute passive bar hang 10 tempo push ups (30X0) 2 Rounds 250 meter row 10 kettlebell thrusters 10 kettlebell push jerks Finish with: 10 scap pull ups Strength: Push Press (every 1:15) 6×3 (pick one weight for all 6 sets) MetCon: Welded: 14 minute AMRAP 10 deadlifts (185#/125#) 15...Read More

By: Tammy Hamilton Are you the person who has a drink with dinner every night? Or maybe you are the person who just drinks occasionally during a party or wedding? Or the person who resists alcohol during the week and has a dozen drinks on Friday and Saturday night? Or maybe you are the person...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell front rack reverse lunge (each side) 20 glute bridges 15 single arm kettlebell bent over rows (each arm) 10 single arm kettlebell presses (each arm) Finish with: 10 tempo air squats (32X0) Strength: Front Squat 5×4 (rising) MetCon: Welded: For Time: 50-40-30 wall balls...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 10 Rounds 1 round of “Cindy”* 200 meter run 1 kettlebell complex** * “Cindy” – 5 pull ups, 10 push ups, 15 air squats * kettlebell complex – 5 kettlebell swings, 5  goblet squats, 5 kettlebell push presses (each side)Read More

This week’s Featured Athlete was chosen by Coach Joaquin! Great job Casey, you’re such an inspiration to the community! Keep up the awesome work! “My DECF Monday goes to Casey Fleischer, she always has great energy and works damn hard every time she’s in! Here is a video of her PRing her clean at 55 pounds. Take...Read More