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GROUP CLASS WORKOUT Warm Up: 1 minute PVC external shoulder rotation stretch 50 band pulls 3 Rounds: 20 banded good mornings 5 PVC hang power snatch 5 PVC pass throughs Strength: Power Snatch (every 1:15) Strength: 5×3 (touch n’ go) Technique: 5×3 (drop and reset) MetCon: Welded: 5×3 minute AMRAP 10 sumo deadlift high pulls (75#/55#) 8 front rack lunges *1 minute rest in between each AMRAP Welded Lean: 20 minute AMRAP 15 med ball slams (20#/16#) 15 dumbbell push press (40#/25#) 15 calorie bikeRead more

This week’s Featured Athlete was chosen by Derek! “My DECF Monday goes out to Michael Carter from my Welded Teens Class. He started hardly able to hold onto a pull-up bar 3 months ago. We set a goal of 5 strict unbroken pull-ups and this past week he hit that goal. Consistency and sticking with the process has been the key to Michael’s success. Keep it up brother! Proud of you!” – Coach DerekRead more

GROUP CLASS WORKOUT Warm Up: 90 second banded hip distraction 4 Rounds: 15 banded good mornings 10 PVC back squats Strength: Back Squat (every 1:30) 5×3 increase weight starting at 70% MetCon: Welded: 21-15-9 deadlifts (155#/105#) pull ups 42-30-18 air squats 15 minute time cap Welded Lean: 16 minute AMRAP 20 hang dumbbell power cleans (25#/15#) 5 man makers (25#/15#) 20/15 calorie machine (rotate) *Man Maker: push up, dumbbell row (left), dumbbell row right, push up, thruster, overhead lunge (left), overhead lunge (right)Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds: 30 second push up plank 8 goblet squats 8 step ups, each leg (24″/20″, do all one leg first) Finish with: 60 second pigeon stretch Skills: Handstand Push Ups & Pistols 10 minutes of practice Skill WOD: For Time: 20 alternating pistols 20 handstand push ups *4 minute time cap MetCon: Welded: For Time: 400 meter run 15 thrusters (115#/75#) 500 meter row 15 thrusters *11 minute time cap Welded Lean: 4 Rounds 800 meter run 15 kettlebell thrusters (35#/26#) 15 dual kettlebell Russian swings 30 calorie bike *40 minute time capRead more

GROUP CLASS WORKOUT Warm Up: 1 minute banded front rack 15 PVC pass throughs 15 PVC good mornings 20 scorpions 2 Rounds Barbell Warm Up: 5 strict press 5 push press 5 push jerk Strength: Push Jerk (every 1:00) Strength: 7×2 (choose weight, heavy) Technique: 7×4 (moderate weight) MetCon: Welded & Welded Lean: 3 Rounds 2 minute Max Effort each movement alternating dumbbell snatches (50#/35#) 1 minute rest AbMat sit ups 1 minute rest calorie row or calorie ski 1 minute rest Cool Down: 2 minute bike/200 meter walk 90 second glute smashRead more