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GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats (10 Sec. Pause Last Rep) 15 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM Strength: Back Squat (every 2:00, 5 Sec. Pause Last Rep) Build: 4×8 (light) Welded: 4×5 (Across) Warrior: 4×3 (Choose Weight) MetCon: Build: For Time: 20 Power Cleans (95#/65#) 400 Meter Run 8 Minute Time Cap Welded: For Time: 10 Squat Cleans (185#/125#) 400 Meter Run 8 Minute Time Cap Warrior: For Time: 10 Squat Cleans (275#/175#) 400 Meter Run 8 Minute Time Cap LEAN GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Goblet Squats (10 Sec. Pause Last Rep) 15 Russian KBS 3 Rounds 10 Leg Swings (each side) 15 Banded GM MetCon: 2 Rounds 100/85 Cal Row 30 DL (115#/75#) 2 Rounds 800 Meter Run 40 Push Ups 35 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 30 Sec. Squat Hold 10 PVC PT 3 Rounds 20 Sec. Standing Calf Stretch (each side) 12 Walking Lunges MetCon: Build: 16 Minute AMRAP 150 Singles/30 DU 40 Knee Raises 40 Air Squats/10 Alt. Pistols 5 Strict Pull Ups Welded: 16 Minute AMRAP 100 Double Unders 20 T2B 20 Alt. Pistols 1 Rope Climb Warrior: 16 Minute AMRAP 150 Double Unders 30 T2B 30 Alt. Pistols 3 Rope ClimbsRead more

LEAN GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 38 Minute AMRAP 800 Meter Run 20 DL (135#/95#) 20 Bar Facing Burpees 40 Cal. Bike 40 Cal. Row Scoring: 1 Round = 121 reps, Run = 1 rep WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Clean + Push Jerk (every 1:15) 12 Sets @85% Clean Pull 5×3 @90% Strict Press 5×8 (Light)Read more

This week’s Featured Athlete was chosen by Coach Leo! Keep up the awesome work Vince! “#DECFmonday goes out to Vince he is always positive and has a great attitude in class, he’s ready to help anyone in need and needless to say he is a BJJ champion! We love having Vince in our community and we are lucky to call him friend. If you see him around get to know him because he will brighten your day and maybe even take a self with you while flexing his traps as hard as possible haha keep it up Vince!!” – Coach Leo “I really appreciate the “sharp” eye double edge maintains on responsible programming. The facility, coaching, and community support fosters a positive environment conducive of achievement. Shouts and hollers to the 9am crew always staying too swole to control!!” – Vince Barbosa⠀Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 20/15 Cal. Bike/400 Meter Run 8 Push Ups 10 Ring Rows 12 Air Squats MetCon: Build For Time: 50 Cal. Row 40 Box Jump Overs 30 Hang Power Cleans (85#/60#) 20 Front Squats (85#/60#) 15 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 15 minutes. Welded: For Time: 50 Cal. Row 40 Box Jump Overs 30 Hang Power Cleans (135#/95#) 20 Front Squats (135#/95#) 10 Bar Muscle Ups 15 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 15 minutes. Warrior: For Time: 50 Cal. Row 40 Box Jump Overs 30 Hang Power Cleans (165#/115#) 20 Front Squats (165#/115#) 10 Bar Muscle Ups 15 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 15 minutes.Read more