Blog

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 KBS 10 KB High Pulls 10 KB DL 3 Rounds 5 Push Press (each arm) 5 Cossack Squats (each side) Strength: Clean Complex (every 2:00) Build: 4×3 Power Clean + Front Squat Welded: 4×2 Power Clean + Squat Clean Warrior: 4×2 Squat Clean + Hang Squat Clean MetCon: Build 18 Minute EMOM 1. 6 Thrusters (75#/55#) + 4 Lateral Burpees 2. 12 Hang Power Cleans (75#/55#)  + 4 Lateral Burpees 3. Rest Welded: 18 Minute EMOM 1. 6 Thrusters (95#/65#) + 4 Lateral Burpees 2. 12 Hang Power Cleans (95#/65#) + 4 Lateral Burpees 3. Rest Warrior 18 Minute EMOM 1. 6 Thrusters (115#/75#) + 4 Lateral Burpees 2. 12 Hang Power Cleans (115#/75#) + 4 Lateral Burpees 3. RestRead more

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. GROUP CLASS WORKOUT Warm Up: 4 Rounds 20 sec. FLR 20 Banded Face Pulls 12/9 Cal. Machine Strength: Strict Press (every 1:45) Build: 5×8 (light) Welded: 5×5 (moderate) Warrior: 5×3 (heavy) MetCon: Build & Welded: “Randy” For Time: 75 Snatches (75#/55#) 10 Minute Time Cap Warrior: Rising “Randy” For Time: 35 Snatches (75#/55#) 25 Snatches (95#/65#) 15 Snatches (165#/115#) 10 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 4 Rounds 20 sec. FLR 20 Banded Face Pulls 12/9 Cal. Machine MetCon: 6 Rounds 20/15 Cal. Row 14 Deadlifts (75#/55#) 7 Front Squats (75#/55#) 20/15 Cal. Bike 36 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: For Completion: 200 Meter Run 40 Russian KB Swings 30 Jump Squats Strength: Power Clean + Hang Power Clean (every 1:15) 5 Sets MetCon: Build: 5 Rounds 8 Pull Ups/16 Ring Rows 12 Back Squats (85#/65#) 24/20 Cal. Row 17 Minute Time Cap Welded: 5 Rounds 8 Pull Ups 12 Back Squats (115#/75#) 24/20 Cal. Bike 17 Minute Time Cap Warrior 5 Rounds 4 Ring Muscle Ups 12 Back Squats (115#/75#) 24/20 Cal. Bike 17 Minute Time CapRead more

LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 4 Rounds 1000 Meter Row 20 S2OH (95#/65#) 50/40 Cal Bike 20 Bar Facing Burpees 42 Minute Time Cap WEIGHTLIFTING (10:30AM Midtown) Warm Up: Coaches Choice Weightlifting: Squat Snatch + OHS (every 1:30) 10 Sets Squat Clean + Front Squat + Split Jerk (every 1:30) 10 SetsRead more

This week’s Featured Athlete was chosen by Coach Jacob! Thanks for your continued support and being a part of the DE Community! “Jerred has been a part of the community for a long time now and isn’t afraid to put in the hard work when he comes to the gym. We look forward to your continued progress and love having you as part of the gym!” – Coach JacobRead more