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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

By: Derek Wellock Back with another blog post.  Now that I am tasked with producing these once a month, it seems the turn around is fast.  So because you have to be subjected to my thoughts more often, I will try to keep shorter and to the point.   Haha. not. I can’t help it. Typing for me is therapy, and when my blogs are lengthy it is because I am passionate and fired up about it!  There is nothing more important to me then taking you on the journey with me!     Reps of Discipline challenges started because a member asking me to make my 10,000 push-up challenge open to the gym.  They wanted a leaderboard for it. So to run a leaderboard, there had to be a charge because it cost money to run those things.  But the little bit that was left over, we sent to charity. I...Read more

GROUP CLASS WORKOUT Warm Up: 20 Straight Leg Sit Ups 2 Rounds 20 Banded GM 10 Jump Squats 2 Rounds 15  Russian KBS (heavy) 30 Sec. FLR Strength: Squat Snatch (every 1:30) B: 5×4 (hang power snatch) Weld: 5×3 (70%) War: 5×2 (80%) MetCon: Build: 10 Minute AMRAP 10 SDHP (75#/55#) 20/16 Cal. Row Scoring: 1 Round = 30/26 reps Welded: 10 Minute AMRAP 10 SDHP (95#/65#) 20/16 Cal. Bike Scoring: 1 Round = 30/26 reps Warrior: 10 Minute AMRAP 10 Fat Bar SDHP (110#/70#) 3 Ring Muscle Ups 15/12 Cal. Bike Scoring: 1 Round = 28/25 reps LEAN GROUP CLASS WORKOUT Warm Up: 20 Straight Leg Sit Ups 2 Rounds 20 Banded GM 10 Jump Squats 2 Rounds 15  Russian KBS (heavy) 30 Sec. FLR MetCon: 3×10 Minute AMRAP 400 Meter Run 30 Air Squats 20 V-Ups 10 Man Makers (30#/20#) 2 minute rest after each AMRAP Scoring: 1 Round = 61 reps, Run...Read more