GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 dual kettlebell deadlift 10 kettlebell shrugs 3 Rounds 5 standing vertical jumps 5 kettlebell shoulder to overhead (3 sec. pause at top) Strength/Skill: Superset (every 1:45) 5×4 snatch deadlift (heavy) 5×20 single foot single unders (each leg) MetCon: Welded: 14 minute AMRAP Buy In: 5 Rounds 50 double unders 10 hang power cleans (135#/95#) 10 shoulder to overhead (135#/95#) Remaining Time: max rep burpee box jumps Welded Lean: 35 minute AMRAP 2K row 60 walking lunges 50 AbMat Sit Ups 40 Push Ups (Featured Image: Jeramie Lu Photography)Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25/20 calorie machine 10 leg swings (each side) 10-8-6 dumbbell thrusters (rising) 5 push ups (32X2) Strength: Squat Clean Thruster (every 1:30) 6×3 MetCon: Welded: For Time: 5-5-5 power cleans (185#/125#) 15-15-15 chest to bar pull ups 25-25-25 calorie bike 16 minute time cap Welded Lean: For Time: 8-8-8 deadlift (205#/135#) 18-18-18 lateral burpees 12 minute time cap (Featured Image: Jeramie Lu Photography)Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Partner WOD For Time: 100 DL (95#/65#) 800 Meter Run or 1K Row 100 Hang Cleans 800 Meter Run or 1K Row 100 Front Squats 800 Meter Run or 1K Row 100 S2OH 800 Meter Run or 1K Row 40 Minute Time Cap OLYMPIC WEIGHTLIFTING (Midtown 10:30AM) Warm Up: WA Clean Warm Up 8-6-4 Clean DL Hang Power Clean (Below knee) Front Squat Lifts: Squat Clean (every 1:30) 8×2 (Rising) Clean Pulls (every 1:30) 5×1 @115% of best Clean Split Jerk Press (every 1:30) 5×4Read more

This week’s Featured Athletes were chosen by Coach Sabrina! Keep up the awesome work Ladies! “My #DECFmonday goes out to these three. Ashley, Amy, and Jenny! They are so consistent in improving themselves, each other, and those around them! They come in every morning and give it all they have and what more could you ask for as their coach! I love watching them overcome challenges thatcome their way!! Keep it up girls and thank you for making my mornings that much better!!!” – Coach SabrinaRead more

GROUP CLASS WORKOUT Partner Warm Up: 3 Rounds (P1: completes round then switch with P2) 10 Dual DB High Pulls 15 DB Shrugs 10 Dual DB Press 5 Box Jumps (No rebounding) MetCon: Welded & Welded Lean: Partner Workout For Time: 50 Alt. DB Snatch (60#/45#) 40 Box Jumps 30 Burpee Pull Ups 20 OHS (115#/75#) or Front Squats (145#/120#) 10 Power Snatches or 10 Power Cleans 2 Minute Rest *Repeat from bottom upRead more