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GROUP CLASS WORKOUT Warm Up: 3 minute machine 2 minute squat hold 2 Rounds: 15 air squats 10 lunges 5 strict pull ups/10 ring rows Accessory Work: 14 minutes 50 weighted sit ups 4×8 single leg kettle bell deadlifts (each leg) 30 tempo goblet squats (slow on the way down, fast on the way up) MetCon: Welded & Welded Lean: 4 minute AMRAP 25 burpees max calorie row 2 minute rest 4 minute AMRAP 50 wall balls max calorie bike 2 minute rest 4 minute AMRAP 75 AbMat sit ups max calorie ski *Score is total calories.  Read more

Lindsey has been with us for quite some time now and has stepped it up as of late. She’s consistent and works very hard, keep up the amazing work Lindsey! “My DECF Member Monday goes out to Lindsey McBroom. She works extremely hard everyday even though we need to wait for her everyday to start the WOD because she has to pee haha. It is so much fun having you in our afternoon making everyone smile!!! Keep crushing it Lindsey and we are so happy to have you be part of our community!” – Coach LeoRead more

By: Jacob Wellock When you face your fears and decide that you want to make a change in your life and you walk through our doors, “Congratulations, you have made a commitment!” That is the biggest part of this adventure, signing up for a membership. And you might think that that’s all it takes, while that is one of the biggest steps, there is more to it. Let’s break it down in simple terms, in what you need to be doing to hit your goals. The first step to your fitness adventure is to come to class. After that, it is to come to class consistently. Then we learn intensity. During all of this the two things you have to do in the background is stretch and have a healthy diet. When you start to come to class you will go through a few waves. You will have a ton...Read more

GROUP CLASS WORKOUT Warm Up: 50 banded good mornings 2 rounds: 10 kettle bell deadlifts 8 Russian kettle bell swings 6 goblet squats Finish with: 10 groiners 20 scorpions 15 PVC pass throughs Strength: Deadlift (every 1:40) Welded: 6×3 rising Welded Lean: no strength MetCon: Welded: 21-15-9 deadlift (165#/115#) pull ups calorie bike Welded Lean: 45 minute AMRAP 40 calorie machine 20 burpees 30 kettle bell swings (35#/26#) 10 goblet squats (35#/26#)   SKILLS (Midtown 4:30PM) Toes to Bar & Accessory   LADIES NIGHT (Midtown 6:30PM) Warm Up: 2 minute machine 1 minute ankle plate mobilization (each leg) 2 minute cactus pose 2 minute machine Skill of the Month: Overhead Squat 5×5 behind the neck snatch press (every 1:30) 5×1 snatch balance + 2 OHS (every 1:30) MetCon: “Elizabeth” 21-15-9  squat clean (95#) ring dipsRead more

GROUP CLASS WORKOUT Warm Up: kip instruction (2 minutes) 8 minute AMRAP: 12 calorie machine 6 kip swings 12 air squats 20 double unders Finish with: 15 PVC pass throughs 15 PVC good mornings Skills: 12 minutes Double Unders & Pullups MetCon: Welded: 9 minute AMRAP 10 shoulder to overhead (95#/65#) 40 double unders 2 minute rest 3 minute AMRAP max rep thrusters (95#/65#) scaled: 40 singles Welded Lean: 21-15-9 front squats (95#/65#) box jumps (24″/20″) calorie row   SPEEDFIT (Midtown 12PM) Warm Up: 20 calorie bike 2 Rounds: 12 Russian kettle bell swings 8 push ups 10 air squats MetCon: “Power Elizabeth” 21-15-9 power cleans (135#/95#) ring dips scaled: bar dips/hand release push upsRead more