Blog

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

GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 20 banded good mornings 12 walking lunges 1 minute machine Weightlifting (Welded): Clean Complex (every 1:15) 8x 1 hang squat clean + 1 squat clean (drop and reset) Clean Pulls 5×3 @100% of best clean Back Raises 4×20-30 MetCon (Welded Lean): 4 Rounds 3 mile bike 30 PVC sit upsRead more

With Christmas and the New Year right around the corner we wanted to remind all of our members that we will be closed on the dates below. We will be spending the holiday with our family and friends and wish you all the very best during Christmas and the New Year! December 25th and 26th: Closed at both locations January 1st: Closed at both locationsRead more