Blog

Challengers! First off I would like to congratulate all of you on a successful challenge! The results we got have been amazing and that credit goes to all of you that busted your ass over the last 8 weeks! We have finished tallying the points for the challenge and we have our top 3 finishers as well as the team standings! Individual Top 3   1st Place – Mike Rapisora (901 points)   Mike lost an astounding 7.1% body fat while adding a little over 1 pound of muscle!! He also improved on the challenge workout by 58 reps. He stayed consistent and worked hard every day to get in the gym and get after it. Congratulations Mike on a job well done!   2nd Place – Katherine Bock (888 points)   Katherine lost the most body fat of anyone on the challenge! In 8 weeks she shredded 7.5 % body fat!!...Read more

GROUP CLASS WORKOUT Warm Up: 8 Minute AMRAP 10 med. ball cleans 10 ring rows 5 push ups MetCon: Welded Rx: 20 Rounds 1 ring muscle up 1 squat clean (205#/135#) 15/12 calorie row 30 Minute Time Cap Lean: 40 Minute AMRAP 400 meter run/500 meter row 40 Russian twists (each side) 40 V-Ups 40 air squatsRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 goblet squats (5 second pause) 10 kettlebell high pulls (each arm) 10 calorie machine 20 banded good mornings Strength: Back Squat (every 1:00) 8×2 @80% MetCon: Welded Rx: 4 Rounds 10 power snatches (95#/65#) 10 thrusters (95#/65#) 9 Minute Time Cap Lean: 3 Rounds 25/20 calorie bike 10 hang power cleans (115#/75#) 10 front squats (115#/75#) 9 Minute Time CapRead more

South location classes are cancelled for Maltz Challenge. GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: For Time: 2 mile run or 4K row 100 burpees 2 Rounds 40 wall balls 80 V-Ups 120 double unders 40 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: Squat Snatch (12 Minutes) Find 1 rep max Hang Snatch High Pulls (every 1:30) 5×10 (Light) Snatch Balance (every 1:30) 5×3 (Choose weight)Read more

This week’s Featured Athlete was chosen by Coach Sabrina! Keep up the awesome work Monica! “My #DECFmonday goes out to my girl Monica! She usually comes to my noon class with her Noble Crew. Monica is such a dedicated athlete, she comes in daily and is very focused and attentive to what you are saying! She catches on quickly and does her research. I love watching Monica grow in the sport of fitness and challenge herself on the daily! These are just a few pictures of how high she’s getting on those chest to bars! And now she’s been focusing on her butterfly pull-ups which i know she’ll be getting soon!! Thanks for being apart of our community Monica!! ” – Coach SabrinaRead more