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GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 calorie machine 15 air squats 10 push ups 10 leg swings (each leg) MetCon: Welded & Welded Lean: 40 minute AMRAP 100 double unders 30 chest to bar pull ups 30 power cleans (135#/95#) 30 handstand push ups 30 calorie machineRead more

You’re not going to want to miss class today as it is a “test” 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: Test Day: “Hotel Hell” 100 hang squat clean thrusters (75#/55#) *Every minute 5 burpees must be completed.Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 2 mile run 2K row 200 calorie bikeRead more

This week’s Featured Athlete was chosen by Coach Sabrina. Keep up the amazing work Kelly, your dedication to your family and yourself is truly inspiring! “My DECF Monday goes out to Kelly!!! Kelly is an amazingly strong woman, wife, and mom! She inspires me everyday with her dedication to herself and her family! With her three littles she still makes it into the gym daily, with a smile on her face as big as her little ones! This picture is amazing! How lucky Nate and her babies are to have a wife and mom like Kelly to look up too and count on! This picture shows what it truly means to be in The Open for Kelly and her family!!! So proud of you girlie, keep inspiring and motivating your family and the rest of the DECF Community!!” – Coach SabrinaRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: 20 minute AMRAP 10 strict toes to bar 8 parallette dumbbell rows (each arm) 6 shoulder taps or 30 second handstand hold MetCon: Welded & Welded Lean: 10 minute AMRAP 45 deadlifts (225#/155#) 90 air squats double undersRead more