GROUP CLASS WORKOUT Warm Up: 3 Rounds: 10 calorie machine 8 kip swings 8 push ups 12 goblet squats Strength: Back Squat (every 1:15) Welded: 6×3 (across) Welded Lean: no strength MetCon: Welded: 15-12-9-6 toes to bar pull up thruster (105#/70#) *16 minute time cap Welded Lean: 10-9-8-7-6-5-4-3-2-1 burpees goblet squats (35#/26#) then: 1-2-3-4-5-6-7-8-9-10 kettlebell snatch (35#/26#, each side) wall balls (20#/14#) 5-4-3-2-1 burpees goblet squats (35#/26#) kettlebell snatch (35#/26#, each side) wall balls (20#/14#)Read 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: Trainer Choice MetCon: Welded & Welded Lean: Test Day: 7K row or 10 mile bike *Do the one that you did not do on the original test day.Read more

This week’s Featured Athlete was chosen by Coach Joel! Keep up the amazing work Amy! 💪🏽 “My #DECFMonday goes out to Amy who not only shows up every single day, but does both the Welded and Welded Lean back to back! She is #strong, #beautiful and a fantastic person! Keep killing it Amy!” – Coach JoelRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: “12 Days of Christmas” 1 deadlift 2 hang cleans 3 shoulder to overhead 4 squat cleans (95#/65#) 5 goblet squats (70#/53#) 6 burpees 7 thrusters (95#/65#) 8 kettlebell swings 9 wall balls 10 calorie ski 11 chest to bar pull ups or muscle ups 12 power cleans (165#/115#)Read more

By: Jacob Wellock This may go without saying, but what is the most valuable thing in your life? It is my firm opinion that the most crucial thing in your life is time. Time is something that we continue to spend every day and every hour. It doesn’t favor anything or anyone and it no matter what we do, it will keep moving forward. It is your choice to move with it or get left behind. I believe that in this life we are called to serve others and that it is our responsibility to be the best that we can with the gifts that we have been blessed with. It may take some longer than others to find those gifts, but none the less they are there. It may take some soul searching and it may take some incredible courage to go after something you may not have the...Read more