Blog

By: Derek Wellock What is GSD? It is a productivity acronym which stands for “Get Stuff Done.” I’m not sure where I read about it, but it has stuck with me for a while. Since the passing of my Grandfather I’ve been taking a serious look at time management, time is the single most valuable asset we have and we never know when we’ll run out of it and we can never get it back. Someday we’re all going to end up in a box, till Jesus returns. With that said, I’m looking at time management with a new found purpose. The purpose is to get stuff done in order to have a maximum impact on those around you. If we don’t manage our time effectively, we end up procrastinating. Procrastination has the following impact: Negative effects of procrastination when working with a team: When you do this, you’re wasting...Read more

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