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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

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