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GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 25 Minute AMRAP 400 meter run 15 toes to bar 10 power cleans (135#/95#) 5 front squats (135#/95#)Read more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx: 30 Minute AMRAP 100 kettlebell swings (choose weight) 80 goblet squats (choose weight) 60 push ups 400 meter run 20 pull ups WEIGHTLIFTING (Midtown 10:30AM) Clean and Jerk Find 1RM Clean Pulls (every 1:45) 5×5 @90% of best Clean Weighted Back Raises 4×20Read more

This week’s Member Monday was chosen by Coach Jacob! Keep up the strong work Ed! 💪🏼 “My DECFMonday goes out to Ed Pricola. When he shows up to the gym you can count on him putting up a top time and with that, you can always count on him putting in his best effort no matter how he feels. He is also a new dad which is pretty awesome. Keep up the great work Ed and we look forward to your continued growth in the gym!” – Coach JacobRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: Partner WOD For Time: “Jackie” 1000 meter row 50 thrusters (45#/35#) 30 pull ups 800 meter run (together) “Grace” 30 clean and jerks (135#/95#) 800 meter run (together) “Diane” 21-15-9 deadlifts (225#/145#) handstand push ups 25 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 goblet squats 10 leg swings (each side) 2 Rounds 30 second plank 100’ single arm overhead carry Strength: Front Squat (every 2:00) 6×3 @80% MetCon: Welded Rx: 11 Minute AMRAP 3 power snatches (115#/75#) 3 lateral burpees *Add 1 rep every round. Lean: For Time: 80-70-60-50 calorie row 20-20-20-20 dumbbell push press (moderate weight) 28 Minute Time CapRead more