By: Savina Brown We have all heard, “Nothing is perfect,” often using it as a mantra for others or ourselves. But do we really buy into it? Do we truly and wholly believe nothing is perfect? We have set ideals of who we “should” be as parents, children, partners, students, co-workers, yoga...Read More
This Saturday from 9 to 11am we will be hosting Sierra Belle Boutique for a 2 hour trunk show. Sierra Belle specializes in women’s clothing and accessory’s with a modern bohemian twist. They will have a select amount of clothing, shoes and accessory’s this Saturday for your viewing and purchasing pleasure. If you would like to...Read More
Only 19 days left until the Grand Opening of DECF South! Todays challenge is 19 unbroken pull ups, scaled athletes can use a green band. Good luck! GROUP CLASS WORKOUT Warm Up: 3 Rds: 15/12 Cal, 10 Pushups, :25 sec Hollow Body Finish with: 1 Min Banded OH Distraction, 15 GM, PT Challenge:...Read More
GROUP CLASS WORKOUT Warm Up: 35/28 Cals Go Hard Get Warm! 2 Rds: 15 Goblet Squats (Heavier),10 Pushups, 5 Burpees Finish with: 1 min Goblet Squat Hold Heavy, 15 PVC PT, GM Strength: Find 1 Rep Max Front Squat 15 Minutes Lean and New Clients: 5×5 Front Squat Every 90 seconds Metcon:...Read More
By: Leo Fontana Many of us find ourselves always feeling tight and not understanding why you can’t get into certain range of motions that others can. How come my friend can overhead squat the barbell no problem but I can’t even hold the PVC pipe in the right position? We don’t realize that many times,...Read More
Group Class Workout Warm Up: 25/20 Cals, 20 lunges with 1 KB in front rack, 15 jump squats, 15 PVC PT, GM, 20 legs swings Finish with: 1 Min Banded Hip Distraction Strength: Front Squat @85% 12 Singles (Every 50 seconds) Metcon: Welded 15 Min AMRAP 10 Hang power cleans (115/85) 8...Read More
Group Class Workout Warm Up: 2 Min machine go Hard get warm! 2rds: 12 pushups, 12 KB single arm high pulls, 4 inchworms Finish with: 30 banded GMs, 15 PT Strength: Back Squat 5×4 @75% (Every 2 Minutes) Metcon: Crossfit For Time: 5-10-15 Power Cleans 10-15-20 Push ups Immediately into:...Read More
Weldedting While Sick by: Kris Thompson It’s that time of the year, we’re just getting into the fall season and many of us have already been stricken with illness. Whether it’s the flu or a cold, we all deal with it at some point. So what does that mean when it comes to working out? For...Read More
Make sure to check out the rest of this week’s programming and how to take it on by clicking here! Group Class Workout Warm Up: 3 laps around the rig, 2 laps backwards around the Rig, :45 sec plank, 20 lunges, 15 goblet squats, 10 burpees, 5 inchworms 10 stretch lunges, 1 Min Banded Hip Capsule,...Read More
