GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 Rounds 10 kettlebell hang clean and jerks (each arm) 10 single arm kettlebell front squats Finish with: 20 hollow rocks Strength: Squat Clean (14 minutes) find 1 rep max OR 5x 1 power clean + 1 front squat MetCon: Welded: Test Day: “Baby Macho” 20 minute EMOM 3 power cleans (135#/95#) 3 front squats (135#/95#) 3 shoulder to overhead (135#/95#) Welded Athlete: 5 reps *Score is number of completed rounds. Welded Lean: 20 minute EMOM 8 kettlebell swings (44#/26#) 8 goblet squats (44#/26#)Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 25 toes to bar 50 calorie row 25 hang cleans (115#/75#) 50 calorie bike 25 toes to bar 50 calorie ski 25 hang cleansRead more

This week’s Featured Athlete was chosen by Coach Wes! Keep up the awesome work Robyn! “My #DECFmonday goes to Robyn! Robyn never misses a 6:30pm class here at Midtown and we love having her awesome energy everyday. She is such a hard worker, stronger than she gives herself credit for and has been such a pleasure to coach. It’s been great to see her incredible progression in such a short time! Today she PR’d her kipping pull-ups at 15! P.S. to get a jacked💪 back like her check out Robyn’s food truck, Nom Eats!!!” – Coach WesRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 30-45 second plank 10 ski jumps 10 Russian kettlebell swings Strength: Tempo Clean Deadlift (every 2:00) 2×5, 2×4 *Load is not the focus, perfect form and sticking to the tempo is the focus here. MetCon: Welded & Welded Lean: 6 Rounds 400 meter run 20 V-Ups 20 jump switch lungesRead more

By: Leo Fontana When it comes to the word exercise, some of the things we can think of right away are, stress relief, weight loss, makes me feel more energized and so on. When it comes to the word Crossfit we generally think of things like functional movements, constantly varied, performed at high intensity. These two words and thoughts can go hand and hand when we think of reaching our goals, on this post I would like to help  you “supplement” your thoughts with some different ways to approach your workouts from now on. This will require extreme sincerity to your yourself and ego cannot be involved, you will need to think about yourself along with others around you. Every day that you walk in our gym and see the work out for the first time you will need to ask yourself, how do I feel today? What have a...Read more