GROUP CLASS WORKOUT Warm Up: 3 Rounds 20 banded good mornings 10 lateral steps in band 10 air squats in band Strength: Deadlift (every 1:30) 5×4 (choose weight) MetCon: Welded: 3 Rounds 15 shoulder to overhead (115#/75#) 30 calorie row *14 minute time cap Welded Lean: Buy In: 2 minute plank 50 dumbbell push press (30#/20#) 20 dumbbell lunges 25 dumbbell push press (30#/20#) 20 dumbbell lunges Cash out: 2 minute plankRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 10 power cleans (135#/95#) 15 lateral burpees 3 Rounds 30/20 calorie machine 15 toes to bar Cash Out: 20 front squats (135#/95#)Read more

This week’s Featured Athlete was chosen by Coach Tammy! Yay Tessa, keep crushing it! 💪🏻 “My DECF Monday goes to Tessa R., Tessa has been working hard in class and working even harder on her nutrition through Double Edge Nutrition. She comes to class with a positive attitude and is eager to improve. She’s a fighter! Keep up the awesome work Tessa!! All that hard work is paying off. 💪🏼” – Coach TammyRead more

GROUP CLASS WORKOUT Warm Up: 2 minute machine Hip Distraction, Internal Shoulder Rotation 2 Rounds 40 second push up plank hold 50 ft. overhead carry 10 jump squats MetCon: Welded: For Time: 21-21-21-21 wall balls (20#/14#) 15-12-9-6 hang power snatch (95#/65#) *14 minute time cap Welded Lean: For Time: 50 Russian twists (20#/15#, each side) 30 alternating dumbbell snatch (50#/35#, 15 each arm) 50 Russian twists (20#/15#, each side) 30 single arm dumbbell push press (50#/35#, 15 each arm) 50 Russian twists (20#/15#, each side) 30 single arm dumbbell overhead lunge (50#/35#, 15 each leg)Read more

By: Sabrina BlajosRead more