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GROUP CLASS WORKOUT Warm Up: front rack mobilization 3 Rounds 10 single arm kettlebell high pulls 10 kettlebell press 20 second superman hold Strength: Pushing Complex (every 1:30) 5x 3 push press + 2 push jerk MetCon: Welded: Buy In: 150 double unders 3 Rounds 10 deadlifts (225#/155#) 10 lateral burpees Cash Out: 150 double unders scaled: singles + 10 burpees *15 minute time capRead more

By: Leo Fontana So often in our society we hear the words coming out of someone’s mouth, “I’m on a diet, I can’t eat this.” The word “diet” should never scare you, being on a diet is something we have been doing since we were born, diets are what we are eating at that moment. Not something that is temporary or only certain food groups and when you’re not on a diet you eat all of the unhealthy foods. You’re still on a diet, just not a good one. Dr. McBroom, Derek and I got into one of our conversations about nutrition, health, fitness and health care and we were looking at some numbers and we found that 100 million Americans have diabetes or are pre-diabetics. Take a moment to absorb what this means. “More than 100 million U.S. adults are now living with diabetes or pre-diabetes, according to a...Read more

GROUP CLASS WORKOUT Warm Up: Shoulder Mobilization 2 Rounds 20 alternating dumbbell snatch 20 calorie bike or ski 20 air squats MetCon: Welded: 15-12-9 power snatch (95#/65#) overhead squat 2 minute rest 12-9-6 power snatch (115#/75#) overhead squat 2 minute rest 9-6-3 power snatch (135#/95#) overhead squat scaled: power clean, front squat *18 minute time cap Welded Lean: 10 Rounds 500 meter row 14 kettle bell hang snatch (44#/26#) *35 minute time capRead more

GROUP CLASS WORKOUT Warm Up: Ankle Mobilization 3 Rounds 15 Russian kettlebell swings 15 calorie machine 10 plank to push up Strength: Back Squat (every 1:30) Strength: 6×2 @80-85% Technique: 6×5 @moderate weight MetCon: Welded: 2 Rounds 40 push ups 10 power cleans or squat cleans (135#/95#) 25 calorie bike Adv: 2 Rounds 25 handstand push ups 10 squat cleans (165#/115#) 25 calorie bike *15 minute time cap Welded Lean: For Time: 50 dumbbell front squats (50#/35#) 30 dumbbell ground to overheadRead more

This week’s Featured Athlete was chosen by Trent! “My #DECFmonday goes out to a Double Edge OG. This guy has shown me that challenges from recovery can actually inspire improvement. Unfortunately he was in a motorcycle accident. But if you know the work ethic of Roger, you know that its going to take more than a truck to stop him. Keep up the awesome work Roger! Your presence alone is an inspiration to us all.” – Coach TrentRead more