Workout And Words For Aug. 25th – New Shirts Are In!

Arriving just in time for the end of the #DECFlag contest our newest T-shirts are in and are guaranteed to move fast!   As a way to celebrate the end of the #DECFlag contest we are offering anyone who takes a picture for the contest $5 off the new shirts!  All you need to do is take a picture following the rules and guidelines, post it to Instagram and send your picture to [email protected] to get your discounted shirt!  No Instagram?  No problem!  Send your photo to Sabrina and you will still get your discount!

If you have any questions about this offer please contact [email protected].  Also, don’t forget to wear your #DECFlag T-shirt to the members appreciation party this Friday!!






Warm Up:  

3 lap run, 6 inchworms, 15 PVC GM

2 Rounds 12 goblet squats,  12 v-ups, 16 lunges



Back Squat  7×6 @ 50% EMOM

Advanced: 55% of your MAX







Every 4 Minutes for 20 Min

50 DU

6 Power Cleans 155/105

8 Lateral Burpees


Advanced: Add 1 Rope Climb

Welded Lean

Every 4 Minutes for 20 Min

16/12 Cal Row

18 Wall Balls 20/14

8 Burpees


Advanced: Skier


Mobility of the day: Quad Smash (pg. 325)

Improves: Hip function/relieves knee, hip and low back pain





8am to 9am





  • GHD sit ups
  • Oblique abs and ab accessories