9AM ENDURANCE Easter Hero WOD “Small” 3 Rounds 1000m Row or Ski 50 Burpees 50 Box Jumps Run 800mRead More

Butterfly Run 5k or Mile Walk OR OPEN GYM: 8am – 12noon Open Gym WOD 20 MIN AMRAP “Deadlifting Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats Deadlift = Increase by 1 rep for every round completed. RX: 225/153 Example: Round 1 of Cindy = 1 deadlift Round 2 of Cindy = 2 deadlifts Round...Read More

WWPF AMRAP 15 MIN 400M Farmers Carry Relay, 70’s/53’s (switch every 100m) 30 Synchronized KB Swings, 70/53 AMRAP 15 MIN 400m Sandbag Carry Relay, 100/75 (switch every 100m) 50 Sandbag Squats (Mix Reps Anyway) AMRAP 5 MIN Max Synchronized Burpee Pull-upsRead More

10 Minutes to a heavy clean AMRAP 10 Minutes5 Cleans 185/13310 HSPU or Ring Pushups AMRAP 10 Minutes10 Strict T2B15 GHD Sit-ups or Weighted Sit-ups20 Leg RaisesRead More

RDL 3×10 Strict Press 3×10 Then….. 4 Rounds 10 Push Press 135/93 20 Cal Row 3 Rope Climbs 18′Read More

15 min to heavy power snatch then… 18 min EMOM MIN 1: 12 T&G Power Snatches, 95/63 MIN 2: Max Wall Ball Shots, 20/14 MIN 3: RESTRead More

Back Squat: Test 1 RM Then…. AMRAP 13 Minutes 3 Back Squats 80% of 1 RM 2 Toes to Ring 1 Ring Muscle Up Cash Out: 2 Mile Bike (3.2km) as fast as possible or… 50 Burpees as fast as possibleRead More

We will have Open Gym only from 6am-12 Noon. No classes. We will be participating in the Philly Love Run Optional Endurance WOD: SMURPH (mini Murph) 800m Run 50 Pullups 100 Pushups 150 Air Squats 800m RunRead More

Bench Press 3-3-3 Then…. AMRAP 20 Minutes  50 DB Hang Clean 50/35 10/8 Cal Bike or Ski 40 Burpee Deadlift 10/8 Cal Bike or Ski 30 GHD/Leg Raises/Strict T2b 10/8 Cal Bike or Ski 20 DB Push Press per arm  10/8 Cal Bike or Ski 10 Bench Press 185/103 10/8 Cal Bike or SkiRead More

WWPF “Lunge Much?” 10 Min AMRAP 30 OH SA DB Lunges, 50/35 (Synchronized) 12 Alt Wall Walks 10 Min AMRAP 40 Sandbag Lunges, 100/75 (mix anyway) 12 Synchronized Strict Pullups 10 Min AMRAP 60 Barbell Lunges, 135/93 (mix anyway) Max Ring Muscle-ups in remaining time (mix anyway)Read More