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GROUP CLASS WORKOUT Warm Up: 4 Rounds 30 Sec. Plank 7 DB Split Squat (each leg) 7 SA DB Row (each arm) Strength: Front Squat (every 2:00) Build: 7×4 (choose weight) Weld/War: 7×2 @80% MetCon: Build: 8 Minute AMRAP 12 DL (155#/105#) 24/20 Cal. Bike Welded: 8 Minute AMRAP 12 DL (265#/165#) 24/20 Cal. Row Warrior: 8 Minute AMRAP 12 DL (315#/205#) 24/20 Cal. RowRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 40 Minute AMRAP 1 Mile Run or 100/90 Cal. Bike 15 DL (135#/95#) 30 Burpees 45 V-Ups WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Power Clean (every 1:30) 8×2 (Heavy) Split Jerk (every 1:30) 5×3 (Choose weight) Weighted Back Raises (every 1:15) 5×20Read more

This week’s #DECFMonday was chosen by Coach Sabrina! Keep up the awesome work Ronnie! Thanks for all you do for our DE Community! “I chose Ronnie because he is one of the most persistent members I have had the pleasure of coaching, from the warm up to the cool down he takes feedback and truly applies it. Ronnie has taken control of his nutrition this past year and it’s been so awesome to watch him not only thrive in that aspect but watch him reap the hard work of that dedication in the gym. He’s lifting more weight and getting those higher skill gymnastics. I know this is just the start of Ronnie’s fitness and I’m so grateful to have been a glimpse in his journey to a healthy lifestyle!” – Coach SabrinaRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Partner WOD For Time: 100 OHS (75#/55#) 200 Cal. Row 300 AbMat Sit Ups 28 Minute Time Cap Welded: Partner WOD For Time: 100 OHS (95#/65#) 200 Cal. Row 300 AbMat Sit Ups 28 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Laps around the rig 3 Rounds 50’ Bear Crawl 10 SA KB High Pull (each arm) 10 SA KB Snatches (each arm) 10 SA Ring Rows (3 sec down) Strength: Push Press (every 1:45) 5×4 (choose weight) MetCon: Build: 4 Rounds 100 Singles or 25 DU 18 Alt. DB Snatches (35#/20#) 14 Box Jump Overs (24”/20”) 12 Minute Time Cap Welded: 4 Rounds 100 Double Unders 18 Alt. DB Snatches (50#/35#) 14 Box Jump Overs (24”/20”) 12 Minute Time Cap Warrior: 4 Rounds 100 Double Unders 12 Alt. DB Snatches (75#/50#) 14 Box Jump Overs (24”/20”) 12 Minute Time Cap LEAN CLASS WORKOUT Warm Up: 3 Laps around the rig 3 Rounds 50’ Bear Crawl 10 SA KB High Pull (each arm) 10 SA KB Snatches (each arm) 10 SA Ring Rows (3 sec down) MetCon: South: 38 Minute AMRAP 3 Rounds 20 Devils...Read more