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GROUP CLASS WORKOUT Warm Up: 3 Rounds 250 meter row 15 second single leg glute bridge hold (each leg) 10 glute bridges both legs 10 banded good mornings Finish with: 30 hollow rocks Accessory Work: Super Set: 5×5 strict pronated pull ups 5×10 see-saw rows MetCon: Welded: 5 Rounds 10 deadlifts (increase each round) 10 Burpee Box Jump Overs (24″/20″) Men’s weights: 135#, 185#, 225#, 275#, 305# Women’s weights: 95#, 125#, 155#, 175#, 195# *15 minute time cap Welded Lean: “Barbara” 5 Rounds 20 pull ups 30 push ups 40 sit ups 50 air squats 3 minute rest *40 minute time capRead more

“Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.” GROUP CLASS WORKOUT Warm Up: 2 Rounds 200 meter run 14 single arm ring rows 14 kettlebell Romania deadlifts Finish with: 30 kettlebell swings 20 kettlebell split squats Strength: Snatch (14 minutes) find 1 rep max snatch OR 14×3 power snatch (every 1:00) MetCon: Test Day: “Coe” 10 Rounds 10 thrusters (95#/65#) 10 push upsRead more

“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