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GROUP CLASS WORKOUT Warm Up: 4 Rounds 6 Goblet Squats 15/12 Cal. Machine Strength: Back Squat (2:00) Build: 5×5 Welded: 5×3 (Heavy) Warrior: 5×1 (90%) MetCon: Build: 12 Minute AMRAP 10 Pull Ups or 16 Ring Rows 20 Wall Balls (14#/10#) *Decrease pull ups by 2 and WB by 4 reps each round and go up by 2 and 4 after getting to the bottom. Welded: 12 Minute AMRAP 20 Pull Ups 20 Wall Balls (20#/14#) *Decrease by 4 reps each round and go up by 4 after getting down to 4. Warrior: 12 Minute AMRAP 20 C2B Pull Ups 20 Wall Balls (20#/14#) *Decrease by 4 reps each round and go up by 4 after getting down to 4. LEAN GROUP CLASS WORKOUT Warm Up: 4 Rounds 6 Goblet Squats 15/12 Cal. Machine MetCon: 3 Rounds 800 Meter Run 25 DL (115#/75#) 15 Lateral Burpees 50 AbMat Sit Ups...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KBS High Pulls 10 KB DL 3 Rounds 20 Sec. Plank 5 Cossack Squats (each side) MetCon: Build: 15 Minute EMOM 5 Power Cleans (115#/75#) Welded: 15 Minute EMOM 5 Power Cleans (185#/125#) Warrior: “Boulder” 15 Minute EMOM 5 Power Cleans (225#/155#)Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 4 Rounds 800 Meter Run 30 Russian KBS 40 AbMat Sit Ups 50 Air Squats 36 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Hang Squat Snatch + OHS (every 1:30) 8 Sets (Choose weight) Snatch Balance (every 1:30) 6×3 (Choose weight)Read more

This week’s Featured Athlete was chosen by Coach Joel. Keep up the awesome work Lauren! “My DECF Monday goes out to Lauren Nollar! This woman is the definition of consistency and perseverance that has the tenacity of saber tooth tiger! Not only did she compete in her very first competition this past weekend, she has also overcome injuries and mental barriers to get to a place of health and fitness which she continues to seek everyday. Lauren I am proud of you and can’t wait to see what’s next!” – Coach JoelRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 25 Banded Face Pulls 10 KB High Pulls (each side) 10 Sec. Dead Hang Strength: Push Jerk (every 1:15) Build: 6×4 Welded: 6×3 Warrior: 6×1 MetCon: Build: For Time: 50-40-30 Knee Raises 21-15-9 Power Snatches or Power Cleans (75#/55#) 13 Minute Time Cap Welded: For Time: 21-15-9 T2B 15-12-9 Power Snatches (115#/75#) 13 Minute Time Cap Warrior: For Time: 27-21-15 T2B 9-7-5 Power Snatches (175#/120#) 13 Minute Time CapRead more