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GROUP CLASS WORKOUT Warm Up: Banded Front Rack Stretch (90 sec. each side) 3 Rounds 5 tempo goblet squats (5 sec. down) 10 leg swings (each leg) 15/12 calorie machine Strength: Front Squat (10 minutes) Find 1 rep max Intro: 4×6 (light) MetCon: Welded Rx: “Going The Distance” 15 Minute EMOM 3 Power Snatches (115#/75#) 3 Squat Snatches (115#/75#) 3 OH Squats (115#/75#) Welded Athlete: (135#/95#) Lean: 20 Rounds 8 burpees 16/12 calorie bikeRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 banded good mornings 5 jump squats or 5 broad jumps 25 kettlebell shrugs Strength: Hang Power Clean (every 1:30) 6×3 (rising) MetCon: Welded Rx: 4 Rounds 10 single arm dumbbell shoulder to overhead (60#/45#, each arm) 12 toes to bar 14 box jumps (24”/20”) 12 minute time cap Lean: 4 Rounds 15 deadlifts (95#/65#) 20 air squats 20 oblique V-Ups (each side) 12 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 30 wall balls (20#/14#, 10’/9’) 30/25 calorie rowRead more

This week’s Featured Athletes were chosen by our Masters Coach, Arthur! Great job you guys! “My #DECFMonday goes out to this Monday’s #DECFMasters class. You all looked great and moved well today. Thanks for all your hard work and making my job fun.” – Coach ArthurRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 goblet squats (10 second pause at bottom of last rep) 10 single leg Romanian deadlifts 8 barbell strict press Finish with: Welded Athlete barbell warm up Strength: Clean & Jerk (every 1:30) 5×2 (drop and reset) Intro: 5x 3 Power Cleans + 3 Push Press MetCon: Welded Rx & Lean: 18 minute EMOM 5 hang squat cleans (95#/65#) 5 lateral burpees Welded Athlete: 135#/95#Read more