Blog

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

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: For Time: 15 Squat Cleans (75#/55#) 15/12 Cal. Row 15 DU or 100 Singles 12 Squat Cleans (95#/65#) 15/12 Cal. Row 15 DU or 100 Singles 9 Squat Cleans (115#/75#) 15/12 Cal. Row 15 DU or 100 Singles 6 Squat Cleans (135#/95#) 15/12 Cal. Row 15 DU or 100 Singles 3 Squat Cleans (155#/105#) 23 Minute Time Cap Welded: For Time: 15 Squat Cleans (95#/65#) 15/12 Cal. Bike 100 Double Unders 12 Squat Cleans (135#/95#) 15/12 Cal. Bike 100 Double Unders 9 Squat Cleans (165#/115#) 15/12 Cal. Bike 100 Double Unders 6 Squat Cleans (185#/125#) 15/12 Cal. Bike 100 Double Unders 3 Squat Cleans (225#/155#) 23 Minute Time Cap Warrior: For Time: 15 Squat Cleans (135#/95#) 15/12 Cal. Bike 100 Double Unders 12 Squat Cleans (185#/125#) 15/12 Cal. Bike 100 Double Unders 9 Squat Cleans (225#/155#) 15/12 Cal. Bike 100 Double...Read more

By: Cassie Wellock Check out the original blog post here!Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats 5 KB Push Press (each side) 3 Rounds 5 Broad Jumps 10 Ring Rows Strength: Front Squat (every 1:00) Build: 8×5 Welded: 8×4 @65% Warrior: 8×3 @70% MetCon: Build: 3 Rounds 15 Pull Ups or 30 Ring Rows 15 Box Jump Overs (24”/20”) 15 S2OH (75#/55#) 16 Minute Time Cap Welded: 3 Rounds 20 Pull Ups 18 Box Jump Overs (24”/20”) 16 S2OH (95#/65#) 16 Minute Time Cap Warrior: 3 Rounds 25 C2B Pull Ups 20 Box Jump Overs (24”/20”) 15 S2OH (115#/75#) 16 Minute Time Cap GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats 5 KB Push Press (each side) 3 Rounds 5 Broad Jumps 10 Ring Rows MetCon: 9 Rounds (every 4 Minutes) 200 Meter Run 12 Alt. DB Snatches (40#/25#) 16 LungesRead more