Blog

This week’s Featured Athlete was chosen by Leo. Tony has been with us a while now and continues to make great improvements, keep up the awesome work! 💪🏻 “My #DECFmonday goes out to Tony. He has been doing two a days for about three months now. He works extremely hard and have been getting very fit! Watch out Crossfit games masters, Tony is coming for you!!!!” – Coach LeoRead more

GROUP CLASS WORKOUT Warm Up: 3 minute machine 3 Rounds: 5 inchworms 20 band pulls 10 PVC pass throughs Accessory Work: 400 meter kettlebell overhead walk (200 meters each arm) 400 meter kettlebell farmer carry (200 meters each arm) 2 minute front leaning rest MetCon: Welded & Welded Lean: 4 Rounds 12 alternating dumbbell snatch (50#/35#) 10 single arm thrusters (each arm) 8 burpee box jumps (30#/24#) *18 minute time capRead more

By: Trent Soares 1)   Drink a large glass of water upon waking. Ever have that dry mouth feeling when you wake up? It’s the worst! Make it a routine to drink a glass of water to help flush out your body’s toxins, to get you hydrated and to fire up your metabolism. I have also implemented a glass right before bed as well. It helps me to get up in the morning, the bladder is an awesome alarm clock. 2)   Meditate. Try setting aside ten minutes of your morning to meditate or devote to quiet time. This will help you clear your mind of unnecessary worries as well as help you be more focused to attack the day. 3)   Read something positive. Often, we start our mornings off by reading the news or getting updated on the latest notifications from social media on our phones. Unfortunately, these notifications are usually negative and are constantly streaming in...Read more

GROUP CLASS WORKOUT Warm Up: 3 laps 20 lunges 20 PVC pass throughs 10 yoga push ups 2 minute squat hold MetCon: “Faith” 5 Rounds 400 meter run 40 air squats 20 pull ups 20 push ups adv.: weight vest, strict handstand push ups *40 minute time cap Cool Down: 3 minute bike 2 minute seated straddle 1 minute pigeon stretchRead more

By: Arthur Anderson Gluten is a protein found primarily in wheat. By a fluke it was discovered at the end of World War II that wheat was a main contributor to Celiac Disease. Reported Celiac Disease cases dropped dramatically because of lack of access to wheat flour during the war. There’s your bit of trivia for the day. Since then much research has been done on gluten and has been shown that most people have some sensitivity to gluten. It’s no wonder since wheat is in almost every aspect of our eating from the muffin in the morning, to the sandwich for lunch, to the breaded chicken for dinner. But removing gluten/wheat from our diets can be a challenge because it forms some of our favorite foods like hamburgers and spaghetti. Our good friend Leo Fontana introduced Vikki and I to one of his favorite snacks, Brazil Cheese Bread, or...Read more