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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

By: Sabrina Blajos For those of you who don’t know, I am a Fall Lover and a born “Basic.” Pumpkin everything is life this time of year for me. However, as I get more and more into nutrition, into creating habits, developing goals, and practicing self-discipline. I find that it’s hard to keep some of the more “fad” habits a part of my daily lifestyle. So like anything, you have to find what’s worth it and what’s not. So below I listed some of my favorite Fall treats and the substitutes I like to use from trusted resources and friends. Some of them you can use daily, others, on special occasions. If you try these out let me know what you think, or if you have any good ones that I must try! Always looking to try new coffee hacks! =] Drinks by WAG (Working Against Gravity): Pumpkin Spice (Grande,...Read more