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GROUP CLASS WORKOUT Warm Up: 3 Rounds 20/15 Cal. Machine 5 Tempo Push Ups (30X0) 15 Russian KBS Finish with: 400 Meter Jog MetCon: Build: 3 Rounds 10 Hang Power Cleans (115#/75#) 20/15 Cal. Bike 10 Lateral Burpees Cash Out: 50 Seated DB Press 14 Minute Time Cap Welded: 3 Rounds 10 Hang Power Cleans (155#/105#) 20/15 Cal. Bike 10 Lateral Burpees Cash Out: 25 HSPU 14 Minute Time Cap Warrior: 3 Rounds 8 Hang Power Cleans (205#/135#) 20/15 Cal. Bike 12 Lateral Burpees Cash Out: 25 Strict HSPU 14 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 PVC Front Squats 30 Sec. Plank 15/12 Cal. Machine Strength: Front Squat (every 2:00) 6×4 @70-75% MetCon: Build: 10 Min. AMRAP 20 Wall Balls (20#/14#, 10’/9’) 15 Knee Raises or 3 T2B Welded: 10 Min. AMRAP 20 Wall Balls (20#/14#, 10’/9’) 10 T2B Warrior: 10 Min. AMRAP 25 Wall Balls (20#/14#, 10’/9’) 15 T2B LEAN GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 PVC Front Squats 30 Sec. Plank 15/12 Cal. Machine MetCon: 10 Rounds 500 Meter Row 10 Push Ups 15 Air Squats *400 Meter Run after 5 Rounds 35 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 2 Rounds 15 Single Arm KB High Pulls 15 Single Arm KB Presses 10 Goblet Squats (20 sec. pause in bottom of last rep) 2 Rounds 15 PVC PT 10 PVC OHS Strength: Squat Snatch (14 minutes) Find 1RM Build: 7x 2 Power Snatch + 2 OHS (every 2:00) MetCon: Build: For Time: 20 Power Snatches (75#/55#) 800 Meter Run 20 OHS (75#/55#) 10 Minute Time Cap Welded: For Time: 15 Power Snatches (135#/95#) 800 Meter Run 15 OHS (135#/95#) 10 Minute Time Cap Warrior: For Time: 10 Power Snatches (165#/115#) 800 Meter Run 10 OHS (165#/115#) 10 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 1 Mile Run 150 Wall Balls (14#/10#) 800 Meter Run 75 Burpees 400 Meter Run 50 Box Jump Overs (24”/20”) Weightlifting (Midtown 10:30AM) Clean Pull + Hang Squat Clean + Push Press (Every 1:30) 7 Sets (Choose weight) Split Jerk (Every 1:30) 5×3 @70-80% Banded Tricep Extensions 300Read more

This week’s Featured Athlete was chosen by Coach Joel. Keep up the awesome consistency Katherine! We’re grateful for you to share your fitness journey with us. “My DECF Monday goes out to Katherine who started her journey with us 3 years ago while she was opening her business (Sierra Belle) and planning a wedding. Needless to say, she was a busy woman who had a lot on her plate and unfortunately fitness wasn’t one of them. Fast forward to today and she is one of the most consistent members in the gym and has shown some of the best gains I have seen in the last 6 years in her performance, nutrition and overall health. I am really proud of you Katherine and I can’t wait to see what’s next for you!” – Coach JoelRead more