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

EMOM 10 Minutes 2 Cleans Then…. AMRAP 15 Minutes 3 Cleans 205/143 6 Box Jumps-High 9 Toes To BarRead More

RDL 3×10 Strict Press 3×10 Then….. 8 Rounds 50′ Sled Push (indoors) 90/45 10 HSPU 200m RunRead More

Snatch (high hang): 3-3-2-2-1-1-1 Then… 3 Rounds for Max Reps 2 Min hang snatches, 75/53 2 Min Burpees over bar 2 MIn Cal BikeRead More

Back Squat 4RM then 2×4@90%+ Then…. AMRAP 16 Minutes 10 Ring Dips 20 Wall Balls 40 Double Unders or CrossoversRead More

Olympic Lift Technique: Power Snatch + Snatch 5×1 Clean + 2 Jerks 5×1 Endurance WOD: 200m Run 25 Burpee Tuck Jumps 400m Run 50 Box Jump 600m Run 75 Sit Ups 800m Run 100 Lunges 1000m Run Read More

5 rounds of:         10 thrusters, weight 1    10 chest-to-bar pull-ups  Rest 1 minute, then: 5 rounds of:     7 thrusters, weight 2    7 bar muscle-ups  Time cap: 15 minutes WORKOUT VARIATIONSRx’d: (Ages 16-54)♀ 65 lb, 95 lb (29, 43 kg)♂ 95 lb, 135 lb (43, 61 kg)Teenagers 14-15:♀ 45 lb, 65 lb (20, 29 kg)♂ 65...Read More

WWPF AMRAP 30 MIN 100m Sled Push Relay, YGIO 300m Run Relay, YGIG 60 DU Relay, YGIGRead More