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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Build: 4 Rounds 30/24 Cal. Bike 20 DU or 150 Singles 10 Squat Cleans (95#/65#) 18 Minute Time Cap Welded: 4 Rounds 30/24 Cal. Row 50 Double Unders 8 Squat Cleans (135#/95#) Squat Cleans Round 2 = 6 @155#/105# Round 3 = 4 @185#/125 Round 4 = 2 @205#/135# 18 Minute Time Cap Warrior: 4 Rounds 30/24 Cal Row 100 Double Unders 8 Squat Cleans (225#/155#) Squat Cleans Round 2 = 6 @255#/165# Round 3 = 4 @275#/175# Round 4 = 2 @300#/185# 18 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 5 Rounds 2 Minutes Max Burpees 2 Minutes Max KB Swings (35#/26#) 2 Minutes Max Goblet Squats (35#/26#) 1 Minute RestRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Push Ups 10 SL Sit Ups 10 Air Squats Finish with 40 Banded GM Strength: Bench Press (every 2:00) 4×5 MetCon: Build: 18 Minute EMOM 1. 14 Knee Raises 2. 8/7 Cal. Row 3. 5 DL (155#/105#) Welded 18 Minute EMOM 1. 8 T2B 2. 10/8 Cal. Bike 3. 2 DL (315#/205#) Warrior: 18 Minute EMOM 1. 12 T2B 2. 10/8 Cal. Bike 3. 2 DL (385#/265#)Read more

This week’s Featured Athlete was chosen by Coach Sabrina. Way to go Stephanie! “My DECF Monday goes out to Stephanie! Stephanie has been an avid part of my Noon Crew, she is the most dedicated and driven person I have ever met, once her work schedule changed and she had to switch to 5AM she didn’t skip a beat this momma has goals and determination and no little hiccup in her life is going to change that!! Thank you so much Stephanie for being apart of our DE COMMUNITY!” – Coach SabrinaRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 35 Minute AMRAP 150 Double Unders or 250 Singles 30/24 Cal. Bike 30/24 Cal. Row 30/24 Cal. Ski 30 DL (135#/95#) WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Clean+Push Jerk+Split Jerk (every 2:00) 7 Sets (75-80%) Clean Pulls (every 1:30) 5×4 @90% of best Clean Weighted Back Raises 4×25Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Strength: 4 Rounds (Superset, 12 Minutes) 30 Hammer Curls 15 Deficit Push Ups MetCon: Build: 7 Minute AMRAP 10 C&J (75#/55#) 8 Pull Ups or 12 Ring Rows 4 Minute Rest 7 Minute AMRAP 4 C&J (95#/65#) 6 Pull Ups or 10 Ring Rows Score = Total Reps for both AMRAPs Welded: 7 Minute AMRAP 10 C&J (95#/65#) 6 C2B Pull Ups 4 Minute Rest 7 Minute AMRAP 4 C&J (155#/105#) 4 C2B Pull Ups Score = Total Reps for both AMRAPs Warrior: 7 Minute AMRAP 10 C&J (95#/65#) 3 BMU 4 Minute Rest 7 Minute AMRAP 4 C&J (185#/125#) 2 BMU Score = Total Reps for both AMRAPsRead more