Blog

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

By: Joaquin Ramirez We have all heard the term “superfood” before, but what exactly is a superfood and why is it so good for us? A superfood is a particular food that has an abundant amount of nutrients that range from vitamins, minerals, antioxidants, phytochemicals and fiber. Missing out on these superfoods can’t hurt your overall health and performance. I have put together a list of eight super foods for you to start with and why it is important to your health. #1 Oats Heart Healthy – Oats contain a form of fiber called Beta-glucan that dissolves in your digestive tract and forms a gel like substance that binds to excess cholesterol and prevents it from being absorbed by our blood. Energy – Beta-glucan also slows the rate of sugar that is allowed into the blood stream meaning that sugar (energy) is released slower and more steady throughout the day instead of...Read more