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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Heavy Russian KBS 15 KB DL 10 Cossack Squats MetCon: Build: 5 Rounds 25/20 Cal. Bike 10 Power Snatches (75#/55#) or Power Cleans (95#/65#) 25 Knee Raises 24 Minute Time Cap Welded: 5 Rounds 500 Meter Row 5 Squat Snatches (135#/95#) 15 T2B 24 Minute Time Cap Warrior: 5 Rounds 500 Meter Row 5 Squat Snatches (185#/125#) 15 T2B 24 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 20 Banded Face Pulls 10 BB High Pulls 5 Front Squats Strength: Clean and Jerk (every 1:30) Build: 5×5 Clean & PP Welded/Warrior: 5×2 @70% MetCon: Build: 14 Minute AMRAP 10 Pull Ups or 20 Ring Rows 10 Power Cleans (95#/65#) 15 Wall Balls (14#/10#) Welded: 14 Minute AMRAP 5 Ring Muscle Ups 10 Power Cleans (115#/75#) 15 Wall Balls (20#/14#) Warrior: 14 Minute AMRAP 5 Ring Muscle Ups 10 Power Cleans (155#/105#) 15 Wall Balls (20#/14#) LEAN CLASS WORKOUT Warm Up: 4 Rounds 20 Banded Face Pulls 10 BB High Pulls 5 Front Squats MetCon: 35 Minute AMRAP 1K Row 15 DL (135#/95#) 30 Goblet LungesRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15/12 Cal. Machine 15 sec. Dead Hang 15 sec. FLR MetCon: Build: 4 Rounds 800 Meter Run 40 Air Squats 30 Push Ups 15 Pull Ups or 30 Ring Rows 42 Minute Time Cap Welded: 4 Rounds 800 Meter Run 50 Air Squats 40 Push Ups 20 Pull Ups 42 Minute Time Cap Warrior: 4 Rounds 800 Meter Run 50 Air Squats 40 Push Ups 20 Pull Ups 42 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice  MetCon: 3 Rounds 1500 meter Row 150 Double Unders or 300 Singles 75 V-Ups 25 Power Cleans (95#/65#) 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice  Weightlifting: Clean and Jerk (every 1:30) 8×2 @75-80%  Clean Pulls (every 2:00) 5×4 @90% of best Clean Split Jerk Press (every 1:30) 5×5 (Choose weight)Read more

This week’s Featured Athlete was chosen by Coach Arthur! Keep up the awesome work Kim and thanks for your continued support! “In 2017, Kim made a commitment to get back into shape and she has stuck with it for the last 2-1/2 years. Kim comes to every #DECFMasters class with an attack attitude. Whether it’s the warmup, the strength or the WOD, as soon as the instructions are given she’s grabbing her equipment ready to get started. She has gotten stronger, I think surprising herself how much she can lift. And Kim has shown a huge improvement in her times for the WODs we retest throughout the year. But under that tough exterior she still throws out zingers at the coach once-in-a-while and hangs out with her classmates after class. I’m very proud of what Kim has accomplished.” – Coach Arthur “I grew up playing high school sports and have always been super competitive, always...Read more