GROUP CLASS WORKOUT Warm Up: 8 minute AMRAP 8 single arm kettlebell power cleans 8 push ups 12 air squats Strength: Power Cleans (every 0:45) 16×1 (across, heavy) MetCon: Welded: For Time: 30-20-10 fat bar deadlift (135#/95#) calorie bike adv.: 185#/125# *12 minute time cap Welded Lean: 14 minute AMRAP 15 med ball slams (30#/20#) 20 air squats 30 double unders Scaled: 15 double unders or 30 singles + 5 burpeesRead more

By: Derek Wellock Before you jump to conclusions about this post, please continue reading. Good movement doesn’t always mean more sex, but it can, haha. Now that I have your attention, this is a great starting point. More often than not when someone starts at the gym there is a little bit of ego, combined with large amounts of motivation which can lead to injury. My goal is to shed light on the coaching perspective and how difficult it can be to get people to put the ego aside and be coachable. I see throughout the day all the coaches constantly offer tips on efficient and safe movement. As coach Leo says every class “Move well, move fast, see you on the other side.” Let’s break this down. Move Well. This is the first thing Leo says every class before the WOD starts. It is the most important part of...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 tempo push ups 10 forward delt raises 10 PVC around the world Strength: Bench Press (every 2:00) Strength: 4×10 (choose weight) Lean: no strength MetCon: Welded: 21-15-9 overhead squats (105#/70#) bar facing burpees *10 minute time cap Welded Lean: 30 minute AMRAP 30 calorie row 8 single arm kettlebell hang squat clean (35#/26#, each side) *1 minute rest after each set adv.: 53#/35#Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC back squats 12 Russian kettle bell swings 14/10 calorie machine Strength: Back Squat (every 1:30) Strength: 2×1 @90% 3×4 @75-80% Technique: 5×3 (moderate to heavy weight) MetCon: Welded: 9 minute AMRAP 9 box jumps (24″/20″) 6 shoulder to overhead (135#/95#) adv.: 30″/24″, 165#/115# Welded Lean: 18 minute AMRAP 20 calorie machines (rotate) 10 deadlifts (135#/95#) 10 burpeesRead more

This week’s Featured Athlete was chosen by Coach Derek! “My #decfmonday Member Monday goes out to Ron Gregory. He hurt his back and came to me for help. He has listened to everything I have said and has now placed a higher value on technique and good movement over always hitting the heaviest weights and fasts times. It has been a pleasure to work him and help him continue his fitness journey. Looking forward to the progress 2018 brings you! Super pumped to be your coach and friend bother!” – Coach DerekRead more