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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

By: Joel Cochran Have you heard of the Four Burners Theory?  Me neither until I came across an article written by James Clear who is the Author of Atomic Habits which has quickly become one of my favorite self help books of all time.   The concept behind the Four Burners Theory is that like a stove top, there are four foundational burners that are represented as family, friends, work and health.  The theory states that “in order to be successful you have to cut off one of your burners. And in order to be really successful you have to cut off two.” When I initially read this theory my knee jerk reaction was, “watch me keep all 4 of those burners hot!”.  Then after sitting back for a second and realizing that I still had a full list of work task, family requests, friend texts and a workout to...Read more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 Goblet Squats 6 Cossack Squats 20 Banded Pull Aparts MetCon: Build: For Time: 30 Alt. DB Snatches (40#/25#) 30/24 Cal. Bike 3 Minute Rest 20 Alt. DB Snatches 30/24 Cal. Bike 3 Minute Rest 10 Alt. DB Snatches 30/24 Cal. Bike 27 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 27 minutes. Welded: For Time: 30 Alt. DB Squat Snatches (50#/35#) 30/24 Cal. Row 3 Minute Rest 20 Alt. DB Squat Snatches 30/24 Cal Row 3 Minute Rest 10 Alt. DB Squat Snatches 30/24 Cal Row 27 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 27 minutes. Warrior: For Time: 30 Alt. DB Squat Snatches (75#/50#) 30/24 Cal. Row 3 Minute Rest 20 Alt. DB Squat Snatches 30/24 Cal Row 3 Minute Rest 10 Alt. DB Squat Snatches...Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 Push Ups 20 Banded Tricep Extensions 30 sec. Push Up Plank 10 Cossack Squats Strength: Bench Press (every 2:00) 5×6 MetCon: Build: 3 Rounds 400 Meter Run 15 Push Ups 10 Heavy DB/KB Presses 15 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 15 minutes. Welded: 3 Rounds 400 Meter Run 10 HSPU 8 Alt. Pistols 15 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 15 minutes. Warrior: 3 Rounds 400 Meter Run 15 Strict HSPU 14 Alt. Pistols 15 Minute Time Cap *If not completed within the time cap add remaining reps as seconds to 15 minutes.Read more