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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

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 20 banded good mornings 16 lunges 10 PVC front squats 10 calorie machine Strength: Front Squat (every 1:30) 5×3 start @70%, rising MetCon: Welded & Welded Lean: “Armistice” 11 minute AMRAP 11 power cleans (135#/95#) 11 bar facing burpees 19 deadlifts (135#/95#) 18 air squats Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. The significance of the repetitions in this workout is for the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.Read more

GROUP CLASS WORKOUT Warm Up: Trainer Choice Weightlifting (Welded): Split Jerk Split Jerk (12 Minutes) find 1 rep max Technique: Split Jerk 10×1 (moderate weight) Split Jerk Press (every 1:15) 6×3 (choose weight) Seated Dumbbell Shoulder Flies 4×10 MetCon (Welded Lean): For Time: 40-30-20-10 calorie row plank to push up calorie bike dumbbell push press (30#/20#)Read more