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GROUP CLASS WORKOUT Warm Up: 4-6 minute hip and front rack stretches 3 Rounds 5 barbell front squats (hook grip) 10 single leg kettlebell Romanian deadlift 20 weighted Russian twists (feet on floor) Strength: Front Squat (12 minutes) find 3 rep max MetCon: Welded Rx: 18 Minute AMRAP 14 toes to bar 28 wall balls (20#/14#) 56 double unders Lean: 18 Minute AMRAP 15 burpees 30 calorie machine 45 air squatsRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 4 Rounds 20 wall balls 30/25 calorie machine (rotate) 20 burpees THEN: 4 Rounds 30 AbMat sit ups 30 walking lunges 40/35 calorie machine (rotate) 40 minute time capRead more

This week’s Featured Athlete was chosen by Coach Dawn! Keep up the amazing work Wyatt! “My DECF Member Monday goes to Wyatt Hammond. He and his wife Lindsay have been part of our community since the beginning of this year. After a health scare Wyatt decided he needed to make a change so he and Lindsay set out to make some changes and choose a healthy lifestyle, which they both have done. Wyatt is down 90 pounds and has made some serious gains since walking in here months ago. Coach Wes and I truly love coaching him and Lindsay every evening. He is proof that if you decide to make a change, you can do it.” – Coach Dawn Quote from Wyatt: “It’s going to be tough, you’ll have your doubts, don’t stop, keep showing up, remember why you started and why you’re doing this.”Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Skill Work: 2 Rounds (2 minutes at each station) HS Walk (Choose a set distance) 30 second rest Ring Muscle Ups (Choose set number of reps) 30 second rest Weighted Pistols (Choose set number of reps) OR Intro: Wall Walks (5 sec. pause at the top) 30 second rest Kipping Pull Up or Modified Front Lever 30 second rest Air Squats MetCon: Welded & Welded Lean: 24 Minute EMOM 1. 8 alternating dumbbell snatch 2. 4-8 handstand push ups or 8-12 push ups 3. 8-12 toes to bar (Featured Image: Jeramie Lu Photography)Read more

By: Leo Fontana Life can change constantly, from being a crazy teenager to growing old with a family, it always throws you a curveball that you need to learn how to adapt from and get the best out of it. As many of us are health and fitness fanatics, these curveballs sometimes can make us make some changes towards our fitness goals and health lifestyle that weren’t in our plans when we first decided to lift some weights and eat some healthy foods. Having a WHY we do things the way we do can make our lives easier. It can lead us to make the best decision towards life’s curveballs. It makes things clear and motivates us to do the “right thing”, whatever that is for the individual, depending on their WHY. An example of that can be the reason why someone starts exercising and eating healthy, for most is...Read more