GROUP CLASS WORKOUT Warm Up: 4 Rounds 150 meter row 10 goblet tall kneeling to standing 10 kettlebell row (each side) Accessory Work: 12 minute EMOM 1. 8 front foot elevated dual kettlebell front rack lunges 2. 8-10 tempo ring rows 3. 30 second side plank (each side) MetCon: Welded: 14 minute AMRAP 30 wall balls (20#/14#) 15 burpee box jump overs (24″/20″) Welded Lean: 14 min AMRAP 15 dumbbell push press (50#/35#) 30 double unders or 60 singles 10 dumbbell front squats (50#/35#) 30 double unders or 60 singles (Featured Image: Jeramie Lu Photography)Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 1 minute plank 20 banded good mornings 15 goblet squats 10 side plank rotations MetCon: Welded: 5 Rounds 400 meter run 10 dumbell hang squat clean thrusters (50#/35#) 15 toes to bar 2 minute rest *32 minute time cap Welded Lean: 5 Rounds 500 meter row 15 kettlebell swings (53#/35#) 20 AbMat sit ups 2 minute rest *32 minute time cap (Featured Image: Jeramie Lu Photography)Read more

REMINDER: South location will be closed for Battle Grounds. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50 air squats 10 burpees 40 sit ups 10 burpees 30 alternating lunges 10 burpees 20 kettlebell swings (53#/35#) 10 burpees 75′ bear crawl 10 burpees 20 kettlebell swings 10 burpees 30 alternating lunges 10 burpees 40 sit ups 10 burpees 50 air squatsRead more

This week’s Featured Athletes were chosen by Coach Arthur! The Masters class consists of athletes in the age range of 54-73, they are living proof that age ain’t nothin’ but a number! Keep it up guys! “#DECFMonday goes out to my entire DECF Masters crew. You guys are awesome, I love how hard you work and when you add more weight to that bar! Keep up the great work!” – Coach ArthurRead more

GROUP CLASS WORKOUT Warm Up: 2 min row 7 burpees to a target 2 minute bike 7 burpees to a target 20 walking lunges Strength: 20 minutes 3 strict pull ups 6 single arm dumbbell push press 12 air squats 30 second hollow body hold MetCon: Welded & Welded Lean: For Time: 30/24 calorie bike 20 burpee box jump overs (24″/20″) 10 single arm dumbbell snatch (50#/35#) *7 minute time cap Welded Athlete: 30″/24″, 75#/50#Read more