GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build/Welded/Warrior: 30 Minute AMRAP 2 Rounds 25 Cal. Row 20 Air Squats 15 AbMat Sit Ups 2 Rounds 25 Cal. Bike 20 Russian KB Swings (choose weight) 15 Burpees LEAN CLASS WORKOUT Warm Up: Coaches Choice South Lean: MetCon: 30 Minute AMRAP 2 Rounds 25 Cal. Row...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Ring Rows 10 Yoga Push Ups 5 Minute Team AMRAP Max Cal. Ski (switch people every 30 sec.) Strength: Bench Press (every 2:00) Build/Welded/Warrior: 5×5 MetCon: Build: 18 Minute AMRAP 5 DL (95#/65#) 5 FS (95#/65#) 5 S2OH (95#/65#) 20/15 Cal. Bike Welded: 18 Minute AMRAP 5...Read More

GROUP CLASS WORKOUT Warm Up: 10 Rounds (5 Rounds each movement) 20/10 interval Push Ups & Air Squats Strength: Squat Snatch (every 1:30) Build: 8×4 Power Snatch Welded: 8×2 (choose weight) Warrior:8×1 (heavy) MetCon: Build: 3 Rounds 30 Wall Balls (14#/10#) 15 Box Jumps 15 Minute Time Cap Welded: 3 Rounds 30 Wall Balls (20#/14#)...Read More

GROUP CLASS WORKOUT Warm Up: 40 KB DLs 30 Goblet Squats 20 SA Push Press (each side) 10 SA High Pulls (each side) Strength: Front Squat (14 Minutes) Build: 7×4 Weld/War: Find 1 Rep Max MetCon: Build: 2 Rounds 12 Squat Clean Thrusters (95#/65#) 21 Knee Raises or 14 Kipping Leg Raises 50/45 Cal. Bike 14...Read More

LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 1500 Meter Row 50 AbMat Sit Ups 50 Air Squats 25 Burpees 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 Squat Clean + 1 Front Squat + 1 Split Jerk (every 1:30) 7 Sets Clean Pull (every 2:00) 5×4...Read More

By: Joel Cochran We all remember the first time we stepped into the gym to complete our very first Welded workout.  There was loud music, weights being dropped all over the place, people swinging on bars and generally sweating and panting as if they were trying to take their last dying breaths!  Like most of...Read More

This week’s Featured Athlete was chosen by Coach Leo. We’re lucky to have you as part of the DE Community Kathleen!⠀ “Kathleen is the 9AM “Mom”, she is always ready to take care of anyone in need and is always the first person to reach out to a new member and help them though their first...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Open Workout 20.4 (Scaled) For Time: 30 Box Jumps (24”/20”) 15 C&J (65#/35#) 30 Box Jumps 15 C&J (95#/55#) 30 Box Jumps 10 C&J (115#/75#) 30 Med. Ball Step Ups (20#/14#) 10 C&J (135#/95#) 30 Med. Ball Step Ups 5 C&J (155#/115#) 30 Med. Ball Step...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner WOD For Time: 30 PC (135#/95#) 50 Bar Facing Burpees 70 Cal. Row 90 Alt. Pistols or 180 Air Squats 22 Minute Time Cap Welded: Partner WOD For Time: 30 PC (185#/125#) 50 Bar Facing Burpees 70 Cal. Row 90 Alt. Pistols 22 Minute Time Cap...Read More

GROUP CLASS WORKOUT Warm Up: 1 min. Plank 3 Rounds 5 Reverse Pass Throughs 10 Kip Swings 15 Cal. Machine Finish w/: 30 Sec. Side Plank (each side) MetCon: Build: 20 Minute EMOM 1. 7 Kipping Leg Raises 2. 10/8 Cal. Bike Welded: 20 Minute EMOM 1. 5 T2B 2. 10/8 Cal. Bike Warrior: 20...Read More