Blog

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

Group Class Workout   Warm Up: Trainer Choice   Strength: 5 Rds: 10 Pushups, 20 Banded Tricep Extensions FInish with: 50 V-Ups OR 50 Barbell Curls Time Cap 14 Minutes Adv: 15 Pushups   Metcon: Welded 20 Min AMRAP 20 Lateral Burpees 15 Power Snatches 75/55 20/15 Cal Machine 15 Push Press 75/55 20 Pull ups 15 Front Squats 75/55   Scaled: Power Clean instead of Power Snatch   Welded Lean 20 Min Partner AMRAP 90 sec plank (Both) 40 Wall Balls 20/14 200m run (Both) 40 Box Jumps 24/20 60 sec Hang from pull up bar (Both) 40 V-ups   Mobility Of the Day: Super Friend Calf Smash Improves:  The funny happy feeling when you see a rainbowRead more

By: Leo Fontana Many of us find ourselves always feeling tight and not understanding why you can’t get into certain range of motions that others can. How come my friend can overhead squat the barbell no problem but I can’t even hold the PVC pipe in the right position? We don’t realize that many times, however a lot of it comes from our everyday lifestyles and choices. Here are 3 times of your day you could be making better decisions so you can get into better positions when lifting and even better, not feel so tight and restricted through out the day. 1. When sitting at your desk at work. Try to stand up every 10 min for at least 90 seconds. What I find myself doing many times is the “couch stretch” on my chair. I place my kneecap on the seat and my ankle on the back rest,...Read more

Group Class Workout   Warm Up: 25/20 Cals, 20 lunges with 1 KB in front rack, 15 jump squats, 15 PVC PT, GM, 20 legs swings Finish with: 1 Min Banded Hip Distraction   Strength: Front Squat @85% 12 Singles (Every 50 seconds) Metcon: Welded   15 Min AMRAP 10 Hang power cleans (115/85) 8 Front squats (115/85) 6 S2OH (115/85) 0.6 Mile bike   Adv: 135/95   Every .1 mile = 1 rep 1 round = 30 reps   Crossfit Lean   3 Rounds 400 meter run 20 V-Ups 15 Wall balls (20/14) 10 Plate push ups   Adv: 12’/10′ Wall balls     Mobility Of The Day: Bilateral Shoulder Flexion (pg.259) Improves: Overhead Position, Front Rack PositionRead more