Blog

By: Sabrina Blajos Hey Fitfam, we are coming into one of my favorite times of the year! When the holidays were created it was created for a time of happiness, reflection, and spending that little extra time with the ones you love. However for some of us this time of year brings a lot of stressors, stressors of the fear of relapsing into a carefree attitude when it comes to our food choices, restricting and binging trying to compensate what you had eaten, over training that leads to causing an injury because you are trying to out work poor eating/daily habits, Or my all time favorite, i’ll just start January 1st. I know this because all of these use to be me. With that being said i want to leave you all with some tips that I am going to use to help me get through the holidays, to ensure...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Push Ups 10 Archer Rows 20/15 Calorie Machine Accessory Work (15 minutes) 5 Rounds 8 Single Arm Tempo Dumbbell/Kettlebell Press (20X2) 20 Banded Good Morning/5 Weighted Good Morning 1 Minute Weighted Plank MetCon: Welded Rx: 2 Rounds 20 Thrusters (115#/75#) 20 Bar Facing Burpees 8 Minute Time Cap Lean: NOT For Time: 3K Row 1 Minute Rest 50 Tempo Air Squats (20X0) 1 Minute Rest 2K Row 50 Air Squats (20X0) 1 Minute Rest 1K Row 1 Minute Rest 50 Air Squats (20X0) 40 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 15 Burpees 30 Air Squats 3 Rounds 20 Kettlebell Deadlifts 5 Single Arm Push Press (5 sec. Pause Overhead) Strength: Snatch (every 1:00) 10×1 Snatch DL + 1 Tempo Below Knee Hang Squat Snatch (333X) MetCon: Welded Rx: 10 Minute AMRAP 2 Rounds of “DT” 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Push Jerks (155#/105#) 2 Rounds 8 Alternating Pistols/16 Air Squats 8 Toes to Bar Lean: 10 Minute AMRAP 2 Rounds of “DT” 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Push Jerks (155#/105#) 2 Rounds 14 Walking Lunges 14 Push UpsRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx and Lean: For Time: 3K row 100 AbMat sit ups 150/130 calorie bike 100 walking lunges 50 burpeesRead more

This week’s Featured Athlete was chosen by Coach Joaquin! Keep up the great work Steve! “My #DECFMonday goes out to Steve!! His very first visit was January 3rd 2018. Since then he has logged 227 total visits! He dropped body fat, learned gymnastic skills like ring and bar muscle ups, put up 300+ lbs in the front squat and competed in an RX Welded competition! Solid work my man! Here’s to another year” – Coach JoaquinRead more