Blog

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

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 50 burpees 100 wallballs (20#/14#) 25 burpees 50 wall balls 100 calorie machine *40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded: “18.2” 1-2-3-4-5-6-7-8-9-10 dumbbell squats (50#/35#) bar facing burpees “18.2A” 1 rep max clean *12 minute time cap Welded Lean: 20 minute AMRAP 2-4-6-8-10-12-14-16… burpees calorie machineRead more

By: Joaquin Ramirez Now that The Open is upon us, I have heard quite a bit of talk around the gym on whether or not you should scale or not. I have put together a couple guidelines to help you decide on this. I know that doing a workout Rx will technically place you higher than crushing the scaled version but you are missing the bigger picture. The point of The Open is to push your boundaries and let you compete based on your ability level. It is also a measuring tool to see how much you can improve year to year. There is absolutely nothing wrong with doing a workout scaled. Maybe next year your goal is to Rx every workout. If you are not close to getting a muscle up and the workout starts with 10 reps there is no point in swinging around on the rings for...Read more

You’re not going to want to miss class today as it’s a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: 4 minutes Crossover Symmetry 4 minute AMRAP 10 dumbbell push press 10 dumbbell power cleans MetCon: Welded (Tier Testing): Tier 4 500 meter row (under 2:00/2:20) 500 meter ski (under 2:05/2:30) Tier 3 8 unbroken pull ups 5 unbroken bench press (100%/75% body weight) *10-15 minutes will be allotted to make up 2-3 movements that were missed or failed. You may not move forward with extra movements. Welded Lean: 10 Rounds (Every 3:00) 15/12 calorie row 10 kettlebell swings (35#/26#) 5 burpees to a plateRead more