Blog

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

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: Open Workout 20.5 (Scaled) For Time: (Partitioned Any Way) 40 Pull Ups 80 Cal. Row 120 Wallballs (14#/10#) 20 Minute Time Cap Welded/Warrior: Open Workout 20.5 (Rx) For Time: (Partitioned Any Way) 40 Ring Muscle Ups 80 Cal. Row 120 Wallballs (20#/14#) 20 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build/Welded/Warrior: 30 Minute AMRAP 2 Rounds 25 Cal. Row 20 Air Squats 15 AbMat Sit Ups 2 Rounds 25 Cal. Bike 20 Russian KB Swings (choose weight) 15 Burpees LEAN CLASS WORKOUT Warm Up: Coaches Choice South Lean: MetCon: 30 Minute AMRAP 2 Rounds 25 Cal. Row 20 Air Squats 15 AbMat Sit Ups 2 Rounds 25 Cal. Bike 20 Russian KB Swings (choose weight) 15 Burpees Midtown Lean: Strength: 4 Sets (Superset) 10 Seated SA DB Press (each arm) 8 Bulgarian Split Squats (each leg) MetCon: 20 Minute EMOM 1. 10 DB Push Press + 5 Box Jumps (24#/20#) 2. 10 Jump Switch Lunges + 10 Air SquatsRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Ring Rows 10 Yoga Push Ups 5 Minute Team AMRAP Max Cal. Ski (switch people every 30 sec.) Strength: Bench Press (every 2:00) Build/Welded/Warrior: 5×5 MetCon: Build: 18 Minute AMRAP 5 DL (95#/65#) 5 FS (95#/65#) 5 S2OH (95#/65#) 20/15 Cal. Bike Welded: 18 Minute AMRAP 5 DL (115#/75#) 5 FS (115#/75#) 5 S2OH (115#/75#) 500 Meter Row Warrior: 18 Minute AMRAP 5 DL (135#/95#) 5 FS (135#/95#) 5 S2OH (135#/95#) 500 Meter RowRead more

GROUP CLASS WORKOUT Warm Up: 10 Rounds (5 Rounds each movement) 20/10 interval Push Ups & Air Squats Strength: Squat Snatch (every 1:30) Build: 8×4 Power Snatch Welded: 8×2 (choose weight) Warrior:8×1 (heavy) MetCon: Build: 3 Rounds 30 Wall Balls (14#/10#) 15 Box Jumps 15 Minute Time Cap Welded: 3 Rounds 30 Wall Balls (20#/14#) 15 Box Jumps 15 Minute Time Cap Warrior: 4 Rounds 30 Wall Balls (20#/14#) 15 Box Jumps 15 Minute Time CapRead more