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GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 single arm kettlebell front rack reverse lunge (each side) 20 glute bridges 15 single arm kettlebell bent over rows (each arm) 10 single arm kettlebell presses (each arm) Finish with: 10 tempo air squats (32X0) Strength: Front Squat 5×4 (rising) MetCon: Welded: For Time: 50-40-30 wall balls (20#/14#) 30-20-10 power snatches (75#/55#) Welded Lean: Partner WOD P1: 5K Row P2: AMRAP 5 dumbbell burpee box step overs (50#/35#, 24″/20″) 5 dumbbell push press (50#/35#) 5 dumbbell front squats (50#/35#) *switch every 500 meters *score 1: 5K row time *score 2: total repsRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 10 Rounds 1 round of “Cindy”* 200 meter run 1 kettlebell complex** * “Cindy” – 5 pull ups, 10 push ups, 15 air squats * kettlebell complex – 5 kettlebell swings, 5  goblet squats, 5 kettlebell push presses (each side)Read more

This week’s Featured Athlete was chosen by Coach Joaquin! Great job Casey, you’re such an inspiration to the community! Keep up the awesome work! “My DECF Monday goes to Casey Fleischer, she always has great energy and works damn hard every time she’s in! Here is a video of her PRing her clean at 55 pounds. Take that Cerebral Palsy!!” – Coach JoaquinRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 6 burpees 10 single arm dumbbell hang clean and jerk 6 single arm dumbbell front squats (each arm) MetCon: Welded & Welded Lean: For Time: 1,000 meter row 20 clean and jerks (115#/80#) 50/45 calorie bike 20 clean and jerks *20 minute time capRead more

By: Sabrina Blajos I have gotten a lot of questions lately on what I use or take with me to competitions or even just a standard gym bag, so I just wanted to share with you guys why it’s important to have a Gym Bag, and what to put in it. The must haves in MY bag are: -My Belt/Lifters/Knee Sleeves (this ensures that if i am doing a class or even a competition i will feel confident in pushing for that extra weight) -My Rope (if you know me at all you know I DO NOT share my rope lol, if you notice when the ropes aren’t taken care of properly and have kinks or threads you cannot perform the DU or Singles Properly. Having my own rope ensures that its taken care of) -Liquid Chalk (Yep, I have my own liquid chalk especially for competition days, I a...Read more