3/31/18 Open Gym Only 8-12
Reminder: Today is the Elizabeth Ciunci Butterfly Run. We will all be at Great Valley High School running in support of member Mike Ciunci. We... Read More
WOD 3/30/18
WWPF 12 Min EOMOM Even: Clean + Hang Clean + Jerk (heavy) Odd: 2 Rope Climbs 16 Min AMRAP 10 Strict Synchronized Pull-ups 20... Read More
WOD 3/29/18
Front Squat 1-1-1 Then For time complete: 20 Deadlift 135/93 10 Thruster 135/93 50 Double unders 18 Deadlift 8 Thruster 40 Double... Read More
WOD 3/27/18
15 Minutes to work up to a heavy complex of: 1 Snatch 1 Hang Snatch 2 OHS Then…. AMRAP 18 Minutes 10 Ring or Bar... Read More
3/26/18 WOD
Box Squat 5 sets of 5 reps (5×5) AT 65% 1 REP MAX SQUAT Weight percentage stays the same as some did not hit that... Read More
Endurance WOD 3/25/18
10am-Olympic Lifting 11am- Endurance In Any Order Run 1 mile Row 1 mile 50/40 cal bike 100 Sit ups 200 Double Unders 400m Farmer Walk... Read More
WOD 3/24/18
20 Minute EOMOM Odd Minutes: 1 Bear Complex Rep = 1 power clean + Front Squat + S2OH + Back Squat + S2OH, 165/103 Even... Read More
WOD 3/23/18
WWPF 0:00 – 12:00 2rm Hang Clean 13:00 – 32:00 42 Hang Cleans, 135/93 30 Synchronized Wall Ball Shots, 20/14 18 Strict HSPU (partner... Read More
WOD 3/22/18
DeadLift 2-2-2 Then 7 Rounds of: 5 Deadlift 275/183 7 MedBall Cleans 20/15 10 Pullups Post Loads and Times to ZEN and Comments: