GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell bent over rows (each arm) 10 single arm kettlebell front squats (each arm) 10 single arm kettlebell swings (each arm) Finish with: 20 single arm kettlebell push press (each arm) 20 PVC pass throughs Strength: Snatch (every 1:30) 6×3 (drop and reset) MetCon: Welded: 3 Rounds 16 power cleans (115#/75#) 8 thrusters (115#/75#) Welded Athlete: 135#/95# Welded Lean: 3 Rounds 500 meter row 12 deadlifts (165#/115#)Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 10 single arm kettlebell hang clean and jerk (35#/26#, each arm) 500 meter row 400 meter run 10 single arm kettlebell thrusters (35#/26#, each arm) 30/25 calorie bikeRead more

This week’s Featured Athlete was chosen by Coach Jacob! Ben moved away for a bit and we’re glad to have him back! “My #DECFMemberMonday goes out to Ben! Always super positive and always makes us laugh. Not one time has he ever not had a smile on his face when he comes into the gym. That is something that does not go unnoticed by us coaches and the other members of the gym. Stay awesome man and keep working hard!” – Coach JacobRead more

GROUP CLASS WORKOUT Warm Up: 500 meter row/400 meter ski/0.4 mile bike 2 Rounds 12 walking lunges 12 dual dumbbell/kettlebell strict press 12 dual dumbbell/kettlebell bent over row Strength: 16 minute “Flow” 16 front foot elevated front rack kettlebell reverse lunges 10 strict/box handstand push ups 30 sec. side plank (each side) 12 archer ring rows MetCon: Welded & Welded Lean: 14 minute AMRAP 200 meter run 5 hang power cleans 15 jump squats 5 hang power cleans Weights: Round 1: 95#/65# Round 2: 115#/75# Round 3: 135#/95# Round 4: 165#/105# Round 5: 185#/125# Round 6: 205#/135# Round 7: 225#/155#Read more

By: Arthur Anderson According to the news and social media, carbohydrates are going to kill us and we should remove them from our diet, and there are numerous studies proving this true. I would like to take a moment to step back in time, not too long ago, to 1980. The U.S. government issued its first Dietary Guidelines.  In these guidelines they discussed avoiding too much fat, especially saturated fat, and cholesterol.  It is believed that these new guidelines for fat intake came from a study called the Seven Countries Study by Ancel Keys, and other studies Ancel Keys put together. When these guidelines were released two influential groups grabbed onto the reduction of fat guideline and began to pressure manufacturers to remove fat from their products.  One group, the Center for Science in the Public Interest, was strongly recognized among the media circles and used their clout to pressure manufacturers. ...Read more