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GROUP CLASS WORKOUT Warm Up: 1 Min. Passive Bar Hang 10 Tempo Push Ups (3 sec. down) Partner Warm Up: 2 Rounds 250 Meter Row 10 Dual KB Thrusters 10 Dual KB Push Jerks Finish with: 10 Scap Pull Ups Strength: Strict Press (every 1:30) Build: 5×8 Weld/War: 5×3 (Heavy) Finish w/: 100 Banded Tricep Extensions MetCon: Build: 14 Minute EMOM 1. 8 Pull Ups or 16 Ring Rows 2. 8 Box Jump Overs Welded: 14 Minute EMOM 1. 8 C2B Pull Ups 2. 10 Box Jump Overs Warrior: 14 Minute EMOM 1. 10 C2B Pull Ups 2. 14 Box Jump Overs GROUP CLASS WORKOUT Warm Up: 1 Min. Passive Bar Hang 10 Tempo Push Ups (3 sec. down) Partner Warm Up: 2 Rounds 250 Meter Row 10 Dual KB Thrusters 10 Dual KB Push Jerks Finish with: 10 Scap Pull Ups MetCon: South: For Time: 4K Row 100 Weighted Lunges...Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: Hang Power Snatch (every 1:45) Build: 5×4 Weld/War: 5×3 (below the knee) Finish w/: 40 High Pulls (light) MetCon: Build: 3 Rounds 15 DL (135#/95#) 25 Double Unders or 150 Single Unders 9 Minute Time Cap Welded: 3 Rounds 7 DL (275#/185#) 70 Double Unders 9 Minute Time Cap Warrior: 3 Rounds 7 DL (365#/255#) 100 Double Unders 9 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 10 SA KB Front Rack Split Squats (each side) 20 Glute Bridges 15 SA KB Bent Over Rows (each arm) 10 SA KB Presses (each arm) Finish w/: 10 Tempo Air Squats (55X0) Strength: Back Squat (every 2:00) Build: 5×5 Weld/War: 5×2 @80% Finish w/: 100 banded GM MetCon: Build: 12 Minute AMRAP 16 Banded Pull Ups 14 HPS (75#/55#) 24 Cal. Row Welded: 12 Minute AMRAP 6 Ring Muscle Ups 18 HPS (95#/65#) 32 Cal. Bike Warrior: 12 Minute AMRAP 16 Ring Muscle Ups 24 HPS (95#/65#) 32 Cal. Bike LEAN CLASS WORKOUT Warm Up: 2 Rounds 10 SA KB Front Rack Split Squats (each side) 20 Glute Bridges 15 SA KB Bent Over Rows (each arm) 10 SA KB Presses (each arm) Finish w/: 10 Tempo Air Squats (55X0) MetCon: South: 35 Minute AMRAP 50/40 Cal. Ski 50 Burpees 100 Air...Read more

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton. GROUP CLASS WORKOUT Warm Up: 2 Rounds 2 Laps Around the Rig 6 Burpees 10 SA DB Hang C&J 6 SA DB Front Squats (each arm) MetCon: Build/Welded/Warrior: “Hildy” For Time: 100 Cal. Row 75 Thrusters (75#/55#) 50 Pull Ups 75 Wall Balls (20#/14#) 100 Cal. RowRead more

This week’s #DECFMonday was chosen by Coach Joaquin! Keep up the awesome work Leigha! We’re glad to have you as part of the community! “Leigha!! When she walked in for her first group class, I honestly didn’t know if she would ever return. Not that she didn’t like it, but I think she was just extra hard on herself in where she was with her health and fitness. She wasn’t exactly where she needed or wanted to be, and it became eye-opening as it does most of us on the first visit. There are two types of people, those who quit and make excuses when things get hard and those who fight! Oh man, I have to tell you that Leigha is a silent killer! She has been pushing and pushing since that day, and it’s so inspiring to watch! I will never forget the moment she overcame her fear...Read more