(Featured Image: Jeramie Lu Photography) GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 banded good mornings 10 kettlebell snatches (each arm) 5 strict pull ups/10 ring rows 10 tempo goblet squats Strength: Power Snatch (every 1:15) 8×2 or 8×4 (based on ability) MetCon: Welded: For Time: 45 overhead squats (95#/65#) 45 calorie bike 45 toes to bar *15 minute time cap Welded Lean: 32 minute AMRAP 5 Rounds 20 wall balls (20#/14#) 20 dumbbell snatches (50#/35#) 5 Rounds 20/16 calorie ski or 200 meter run 20 single arm dumbbell push press (50#/35#) Cash Out: 30 burpee box jump overs (24″/20″)Read more

(Featured Image: Jeramie Lu Photography) GROUP CLASS WORKOUT Warm Up: 2 minute machine 2 Rounds 10 single arm kettlebell hang clean and jerk (each arm) 10 single arm kettlebell pause front squats Finish with: 20 hollow rocks Strength: Squat Clean + Front Squat (every 1:45) 6x 2 squat cleans + 1 front squat MetCon: Welded: 20 Minute EMOM 1. 20 double unders + 10 hang power cleans (95#/65#) 2. 10 air squats + 10 shoulder to overhead (95#/65#) Welded Lean: 20 Minute EMOM 1. 10 kettlebell swings + 10 goblet squats 2. 10 V-Ups+10 push upsRead more

Just a reminder that both gym locations will be closed for some fun in the sun at Kings Beach for Day at the Lake!Read more

Shout out to Zak who was chosen by Coach Trent as this week’s Featured Athlete! Keep up the awesome work! “My #DECFmembermonday goes out to the fastest man alive Zak Koszarek. I mean it, dude is likely going to post a sub 20 minute “Jerry” the next time we retest it. Other than his God like speed Zak is an awesome guy. Always comes in with a positive spirit that just brightens up the classes. Thank you Zak for being such an amazing part of this community!” – Coach TrentRead more

You’re not going to want to miss class today as it is a “retest” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded & Welded Lean: Retest Day: “Hotel Hell” 100 hang squat clean thrusters (75#/55#) *5 burpees every minute *25 minute time capRead more