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GROUP CLASS WORKOUT Warm Up: 7 Minute AMRAP 8 Single Arm Push Press, 8 Single Leg RDL 15 second Dead Hang 5 Jump Tucks Strength: Snatch Complex (every 1:30) Build: 6x 3 Snatch DL + 3 Hang Power Snatches Welded: 6x 1 Hang Power Snatch + 2 OHS Warrior: 6x 1 Hang Squat Snatch + 1 Hang Power Snatch + 1 OHS MetCon: Build: 9 Minute AMRAP 30 Double Unders or 200 Singles 40 S2OH (75#/55#) 30 Double Unders or 200 Singles 40 Lateral Burpees Welded: 9 Minute AMRAP 100 Double Unders 40 S2OH (95#/65#) 100 Double Unders 40 Lateral Burpees Warrior: 9 Minute AMRAP 150 Double Unders 50 S2OH (95#/65#) 150 Double Unders 50 Lateral Burpees LEAN CLASS WORKOUT Warm Up: 7 Minute AMRAP 8 Single Arm Push Press, 8 Single Leg RDL 15 second Dead Hang 5 Jump Tucks MetCon: 30 Minute AMRAP 400 Meter Run 2 Rounds 10 DB Thrusters...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 15 Sit Ups 10 Single Arm Bent Over Rows 10 Goblet Squats Strength: Front Squat (every 1:45) Build: 5×4 Welded: 5×3 (75-80%) Warrior: 5×2 (85%) MetCon: Build: 2 Rounds 15 Power Cleans (95#/65#) 40 Knee Raises 12 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 12 minutes. Welded: 2 Rounds 15 Power Cleans (155#/105#) 30 T2B 12 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 12 minutes. Warrior: 2 Rounds 10 Power Cleans (225#/155#) 40 T2B 12 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 12 minutes.Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: 3 Rounds 40 Burpee Box Jumps 40 Cal Row 80 Walking Lunges 800 Meter Run Finish with: 3 Minute Plank 50 Oblique V-Ups (each side) 100 Bicycles 45 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 45 minutes. WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Clean + Front Squat + Split Jerk 8 Sets Clean Pull + Floating Clean Pull 6 Sets @100% of best CleanRead more

This week’s #DECFMonday was chosen by Coach Arthur! Keep up the amazing work Paula! “My #DECFMonday goes out to #DECFMasters member Paula Leasure.  Paula has been a part of the Masters’ class for almost two years, coming to class consistently 2-3 time/week with a smile and a great attitude.  She recently had a shoulder replacement and had to take a little time off.  During her recovery time she kept busy working on her air squats and is now hitting parallel.  Her shoulder surgery has left her with a lot of recovery ahead and we modify many of the workouts; Paula is not shy about attacking the WOD anyway she can.  Our next goal is one-armed burpees.  Thanks, Paula, for being a great part of the Masters’ and making my day with your ‘can do’ attitude.” – Coach Arthur “Before DECF I can’t even express how hard my life was becoming, being so out of shape and...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 200 Meter Run 5 BB Front Squats 5 Strict Press Finish w/: 20 Single Leg KB RDL (each side) Strength: Power Clean + Split Jerk (every 1:30) Build: 6×3 Welded: 6×2 (choose weight) Warrior: 6×1 (heavy) MetCon: Build: 14 Minute EMOM 1. 8 Thrusters (75#/55#) 2. 10 Double Unders or 50 Singles Welded: 14 Minute EMOM 1. 8 Thrusters (95#/65#) 2. 40 Double Unders Warrior: 14 Minute EMOM 1. 10 Thrusters (95#/65#) 2. 60 Double UndersRead more