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GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 6 Rounds: 5 Strict Pullups, 10 Pushups, 15 KB Deadlifts Deficit (Heavy) Adv: Ring Dips 15 Min Time Cap   Metcon: Welded Partner Chipper for Time: 50/40 Cal Ski 40 Hand Release Pushups 30 DB Snatches Alt. 65/40 20 Squat Cleans 155/105 10 Rope Climbs/ 60 Pullups 20 Squat Cleans 155/105 30 DB Snatches Alt. 65/40 40 Hand Release Pushups 50/40 Cal Bike   Welded Lean Partner Chipper for TIme: 100 Air Squats 100 Burpees 100/80 Cal Bike 100 KB Swings 53/35 100 Pushups   Mobility Of the Day: Super Friend Calf Smash Improves: Friendship and happiness     YOGA SCHEDULE Strengthen & Lengthen 6 to 7amRead more

  By: Savina Brown   We have all heard, “Nothing is perfect,” often using it as a mantra for others or ourselves. But do we really buy into it? Do we truly and wholly believe nothing is perfect?   We have set ideals of who we “should” be as parents, children, partners, students, co-workers, yoga practictioners, crossfitters… We just want to get it “right,” be the “perfect” version of our self in that role, not show our weaknesses to our self or others because what would that say about us?   We place high expectations on ourselves and beat ourselves up when we fall short. So, maybe you didn’t get the time of the day, maybe you forgot about your dog at daycare yesterday, maybe you aren’t a straight-A student, and maybe you aren’t the mom that bakes for your child’s class or the dad that coaches little league. None...Read more

This Saturday from 9 to 11am we will be hosting Sierra Belle Boutique for a 2 hour trunk show. Sierra Belle specializes in women’s clothing and accessory’s with a modern bohemian twist.  They will have a select amount of clothing, shoes and accessory’s this Saturday for your viewing and purchasing pleasure.  If you would like to see more of what they have you can cruise right down the street to their main shop in the Sticks development next to Two Chicks! Nothing like getting a weekend sweat and shopping all at once!   GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 5 Rounds 12 DB Step ups 15 Push Ups 18 V-ups   Metcon: Welded 16.4 Open 13 Min AMRAP 55 Deadlifts 225/155 55 Wall Balls 20/14 55 Cal Row 55 HSPU Welded Lean 20 Min AMRAP (Partner) 200m Run (Both) 40 Jump Switch Lunges 30 Thrusters 95/65 20...Read more

Only 19 days left until the Grand Opening of DECF South!  Todays challenge is 19 unbroken pull ups, scaled athletes can use a green band.  Good luck!   GROUP CLASS WORKOUT   Warm Up: 3 Rds: 15/12 Cal, 10 Pushups, :25 sec Hollow Body Finish with: 1 Min Banded OH Distraction, 15 GM, PT Challenge: 19 Unbroken Pull Ups/ Scaled: Green Band   Strength: Bench 6×4 Increase in weight Every 1:25 Lean: No Strength     Metcon: Welded   10-8-6-4-2 Squat Cleans 135/95 S2OH 135/95 20-16-12-8-4 T2B Adv: 155/105 Adv: 5-4-3-2-1 Rope Climbs Instead of T2B   Welded Lean For Time: 300/220 Cal Bike or 7500m Row   Mobility of the day: Tricep Extension Smash (pg. 277) Improves: Front Rack position, Bench Press, OH Position     YOGA SCHEDULE  Strengthen & Lengthen 6 to 7am 4:30pm Rest & Restore 7 to 8amRead more

GROUP CLASS WORKOUT   Warm Up: 35/28 Cals Go Hard Get Warm! 2 Rds: 15 Goblet Squats (Heavier),10 Pushups, 5 Burpees Finish with: 1 min Goblet Squat Hold Heavy, 15 PVC PT, GM   Strength: Find 1 Rep Max Front Squat 15 Minutes Lean and New Clients: 5×5 Front Squat Every 90 seconds   Metcon: Welded   15-12-9-6-3 Power Snatch 95/65 Pull Ups 30-24-18-12-6 Wall Balls 20/14 Adv: 5-4-3-2-1 MU/BMU   Welded Lean 3 Rounds 400m Run 18 Burpees 100 Bicycles (Total)     Mobility of The Day: Super Front Rack Mobilization Improves: Front Rack Position     YOGA SCHEDULE Strengthen & Lengthen 6 to 7am 4:30 to 5:30pm Rest & Restore 5:30 to 6:30Read more