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GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Russian kettlebell swings 10 goblet squats 5 burpees Strength: Front Squat (every 1:15) Strength: 7×1 (heavy) Technique: 7×4 (moderate weight) MetCon: Welded: For Time: 30 squat clean thrusters (155#/105#) *8 Minute Time Cap Welded Lean: 14 minute AMRAP 15 deadlifts (95#/65#) 10 push press (95#/65#) 15 calorie machine (rotate)Read more

By: Sabrina Blajos (Featured Image: Ang Fontana Photography)Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 15 banded good mornings 10 goblet squats 10 leg swings (each side) Strength: Power Clean (14 minutes) Strength: 1 rep max Technique: 7×4 Welded Lean: No Strength MetCon: Welded: For Time: 20 calorie bike 21 snatches (95#/65#) 20 calorie bike 15 snatches (135#/95#) 20 calorie bike 9 snatches (155#/105#) *15 minute time cap Welded Lean: For Time: 150/130 calorie row 80 goblet squats (35#/26#) 80 single arm kettlebell swings (40 each side) 100/80 calorie row 80 single arm kettlebell push press (40 each side) 80 single arm kettlebell hang cleans (40 each side) 50/40 calorie row *40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Coach’s Choice MetCon: Welded & Welded Lean: “Fight Gone Bad” 3 Rounds wallballs (20#/14#) sumo deadlift high pull (75#/55#) box jump (24″/20″) push press (75#/55#) calorie row *1 minute rest after each round *work to get max reps for 1 minute at each movementRead more

This week’s Featured Athlete was chosen by Coach Leo! Keep pushing hard and crushin’ WODs Colin! “DECF Monday goes out to Colin for always working hard and getting so fit this past few months. We are sad to see him go but we are very proud of him for getting accepted at a physical therapy school in Chicago. We will miss you but we know you will be doing big things there Colin! Keep up the hard work!” – Coach LeoRead more