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GROUP CLASS WORKOUT Warm Up: 200 meter jog 20/15 calorie machine 30 banded good mornings 200 meter jog 20 scorpions 15 PVC pass throughs 15 PVC good mornings Weightlifting (Welded): Squat Clean & Jerk Technique/Warm Up Strength (every 1:30) 8x 2 squat cleans + 1 jerk Snatch Pulls (every 1:30) 6×2 @110% of one rep max MetCon (Welded Lean): 3 Rounds 800 meter run 50 cal machine (alternate) 100 double unders 20 alternating dumbbell snatches (50#/35#) scaled: 100 singlesRead more

GROUP CLASS WORKOUT Warm Up: Trainer Choice MetCon: Welded & Welded Lean: For Time: 100 air squats 50 toes to bar or knee raises 100/80 calorie row or bike 50 kettlebell swings (53#/35#) 100 air squats 50 push ups *Every minute perform 3 burpees, WOD starts with burpees *35 minute time cap Cool Down: 2 minute bike 3 minute seated straddleRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds: 15/12 calorie machine 10 push ups 2 minute PVC front tack stretch 2 Rounds: 5 wide stanch inch worms 10 Russian kettlebell swings (heavy) Strength: Power Clean (every 1:15) 8×2 (rising) MetCon: Welded: 15-12-9 thrusters (115#/75#) pull ups 12-9-6 thrusters (95#/65#) pull ups adv.: 135#/95#, 115#/75# *15 minute time cap Welded Lean: For Time: 1 mile run 30 lunges (each leg) 30 deadlifts (135#/95#) 2K row 20 lunges (each leg) 20 deadlifts (135#/95#) 1 mile run 10 lunges (each leg) 10 deadlifts (135#/95#) *40 minute time capRead more

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