Blog

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 Extended Warm Up: 2 Rounds 10 wall balls 5 hand stand push ups/8 hand release push ups 5 power cleans MetCon: Welded & Welded Lean: Test Day: “Leo” 4 Rounds 30 wall balls (20#/14#) 10 power cleans (155#/105#) 10 hand stand push ups scaled: 15 hand release push upsRead more

This week’s Featured Athlete was chosen by Coach Leo! Keep up the awesome work Sharon! “My #DECFmonday goes out to Sharon. She is our sweet member from 9am class. She joined recently but has been crushing it everyday. She’s 59 years young and never scale a work out. Keep up the awesome work Sharon! We all love seeing all of you hard work!” – Coach LeoRead more

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. (photo credit: Welded Main Site) GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 calorie machine 5 tempo push ups 10 hollow bodies Accessory Work: Super Set 4×12 banded kettlebell bench press 4×20 weighted sit ups MetCon: Welded & Welded Lean: “Randy” 75 power snatches (75#/55#) Cash Out (optional): 800 meter run + 20 thrusters scaled: power cleansRead more

By: Alvie Hafen The holidays are here! It’s a time for joy, family, and being grateful. Right? Isn’t that what the holidays are about? But is seems every year more and more the holidays are about sales, money, and finding the best presents. Black Friday has become insane in America. It has became so big it even now starts on THANKSGIVING at 6PM. Isn’t this day supposed to be about family and being thankful for what you have? Not focused on the biggest deals and people fighting in line. We often forget to be thankful for what we have! We have so much! We are so blessed in this life. You don’t think so? I challenge everyone who reads this today to make a list of 20 things they are thankful for in their life. Here is my list, I have never written an actual list out and it helped...Read more

You’re not going to want to miss class today as it is a “Tier Testing” day! If you are new or need a refresher as to what the Tier System is and why we do them check out the original post on the topic by clicking here. GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded: Tier Testing Tier 4: 75% body weight back squat (*if you hit the back squat during class you can make up another movement) 500 meter ski (under 2:05/2:30) 150 air squats (under 10:00) Welded Lean: 30 minute AMRAP 15 burpees 20 calorie row 25 kettlebell high pulls (35#/26#) 30 walking lungesRead more