2017 is in the books and we have plenty of wonderful memories; from Day at the Lake to the Christmas party and everything in between we had a great year with all of our members and can’t wait to get started on 2018! We have already planned out events for the year and we want...Read More

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: 30-20-10 wall balls (20#/14#, 10’/9′) toes to bar power cleans (see weights below) Rx power clean weights: Round of 30 – 95#/65# Round of 20 – 15#/75# Round of 10 – 135#/95# advanced power clean weights: Round of 30 – 135#/95# Round of 20 – 165#/105# Round...Read More

By: Joel Cochran It’s that time of the year where we look to turn a new leaf, change an old habit or just simply be a better version of ourselves. Chances are that you already have a New Year’s resolution in mind and you’re ready to hit the ground with the wheels running! But here...Read More

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 20 walking lunges 20 banded good mornings 15 goblet squats Finish with: 15/12 calorie machine Front Rack Mobility Strength: Front Squat (every 1:45) Welded: 6×4 @75% Welded Lean: no strength MetCon: Welded: 21-15-12-9-6-3 power snatch (75#/55#) pull ups scaled: power cleans *13 minute time cap Welded Lean: 10...Read More

GROUP CLASS WORKOUT Warm Up: 20/15 calorie machine 3 Rounds 10 dumbbell strict press 12 kettlebell high pulls 14 air squats Accessory Work: seated barbell press (w/1 minute rest) 4x max reps (25 max) bent over barbell rows (w/1 minute rest) 4×15 (light) MetCon: Welded & Welded Lean: 30-30-30-30 row and bike (alternate each round)...Read More

By: Derek Wellock What is GSD? It is a productivity acronym which stands for “Get Stuff Done.” I’m not sure where I read about it, but it has stuck with me for a while. Since the passing of my Grandfather I’ve been taking a serious look at time management, time is the single most valuable...Read More

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 calorie machine 8 kip swings 8 push ups 12 goblet squats Strength: Back Squat (every 1:15) Welded: 6×3 (across) Welded Lean: no strength MetCon: Welded: 15-12-9-6 toes to bar pull up thruster (105#/70#) *16 minute time cap Welded Lean: 10-9-8-7-6-5-4-3-2-1 burpees goblet squats (35#/26#) then: 1-2-3-4-5-6-7-8-9-10 kettlebell...Read More

You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded...Read More

This week’s Featured Athlete was chosen by Coach Joel! Keep up the amazing work Amy! 💪🏽 “My #DECFMonday goes out to Amy who not only shows up every single day, but does both the Welded and Welded Lean back to back! She is #strong, #beautiful and a fantastic person! Keep killing it Amy!” – Coach...Read More

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: “12 Days of Christmas” 1 deadlift 2 hang cleans 3 shoulder to overhead 4 squat cleans (95#/65#) 5 goblet squats (70#/53#) 6 burpees 7 thrusters (95#/65#) 8 kettlebell swings 9 wall balls 10 calorie ski 11 chest to bar pull ups or muscle...Read More