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“U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.” GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: “Smykowski” For time: 6K run (3.72 miles or 10K row) 60 burpee pull ups *Wear a vest if you have one.Read more

This week’s Featured Athlete was chosen by Coach Sabrina! Robert has been with us over two and a half years and kills it everyday! Keep up the great work! “My #DECFmonday goes to Robert! He was a very consistent nooner, but with his new job required him to switch to mornings and he has not skipped a beat! I am so beyond proud of his consistency and dedication to his health and fitness. Keep up all the hard work Robert it does not go unnoticed!” – Coach SabrinaRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 150 meter row 12 PVC pass throughs 10 goblet squats 8 V-Ups Accessory Work: 14 minutes 4 Rounds 10 parallete plank support dumbbell row 10 Filly Z-Press MetCon: Welded & Welded Lean: 15 minute AMRAP 7 squat cleans (135#/95#) 11 toes to bar 15 calorie machine (rotate)Read more

By: Kris Thompson “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine, as children do. It’s not just in some of us, it’s in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear our presence automatically liberates theirs.” – Marianne Williamson This has been my favorite quote since 2005, specific I know, the reason why I remember the year is because when I first heard this quote it was during a very powerful scene in the movie Coach Carter (if you’ve never...Read more

GROUP CLASS WORKOUT Warm Up: 15 burpees 3 Rounds 5 single arm bottoms up kettlebell press (each arm) 10 kettlebell deadlifts 5 inchworms MetCon: Welded & Welded Lean: 40 minute AMRAP Buy In: 40/30 calorie machine 2 Rounds 20 push ups 10 deadlifts (155#/105#) 2 Rounds 8 hang cleans (155#/105#) 6 shoulder to overhead (155#/105#) 20 air squats Cash Out: 400 meter run Welded Athlete: handstand push ups, 185#/125#Read more