GROUP CLASS WORKOUT   Warm Up: 5 Min AMRAP 4 burpees, 8 pushups, 12  air squats Finish with 25 PVC PT   Strength: Super Set: 5×8 HammerCurl and 5×10 HEAVY Goblet Squats Finish with:4×1 Minute Planks w/ 30 Second Breaks   Metcon:   Welded Partner WOD 50-40-30-20-10 DB Snatches Total ALT. 60/35 Cals Bike Hollow...Read More

GROUP CLASS WORKOUT   Warm Up: 3 lap run, 20 scorpions, 15 pushups 25 airsquats, 15 PVC PT, 10 PVC GM, 10 burpees   Strength: Find 1RM DL (14 Minutes) Lean: 6×4 Moderate Weight     Metcon: Welded Jackie 1000m Row 50 Thrusters 45/35 30 Pullups   Welded Lean 800m Run 50 Wall Balls 20/14...Read More

GROUP CLASS WORKOUT   Warm Up: 75 DU, (120  singles) 2 Rounds 15 Russian KB Swings, 45 sec plank, 4 inchworms FInish 20 PVC PT   Strength: 10 Sets 1 Power Snatch+1 Hang Power Snatch (EMOM) Lean: 3 Hang Power Snatches     Metcon: Welded  3 Rounds 6 Power Cleans 135/95 12 Pullups Rest  1...Read More

Congratulations to Casey Marvin for being our week one winner of the #DECFlag contest!  We have seen a bunch of great pictures so far and can’t wait to see the rest of them!  This weeks prize will be announced tomorrow along with the grand prize for best photo!   Keep those photo’s rolling and remember...Read More

GROUP CLASS WORKOUT   Warm Up:   2 Rounds 50 DU or (80)singles, 12 goblet squats, 20 russian KB swings Finish with 20 PVC PT, 15 PVC GM   Strength: Front Squat 6×2 @ 80% Lean: 6×5  Every 1:15   Metcon:   Welded 10 Min EMOM 3 Power Snatches 95/65 6 Burpees rest 2 min...Read More

GROUP CLASS WORKOUT   Warm Up: 2 Rounds 40 DU (75 singles), 15 Kb Swings Russian, 5 inchworms Finish 15 PVC GM, PT and 1 minute Hip Capsule each side   Strength: 6×3 Front Squat @80% Every 1:25   Metcon:   Welded & Welded Lean 2 Rounds 3 Min Max Cal Row 45 sec rest...Read More

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