7:30am, 9:30am, 12noon, 4pm classes only Strength: Week 1 Press: 3 x 5 @ 75% – 80% (use % based off of last weeks 1RM) Then… Conditioning “Wacky Wiser Partner Friday” 42 Shoulder to OH, 135/93 50 Alt Box Jumps, 24/20 30 Shoulder to OH, 165/113 50 Toes To Bar 18 Shoulder to OH, 185/133...Read More
HAPPY THANKS SQUATS-GIVING 8am, 9am and 10am Classes only Today Appetizer 3×5 Back Squat Dinner As Many Servings as Possible in 12 Min of: 7 Wall Balls 7 Pullups 7 Med Ball Cleans (20# Toms / 15# Hens) Squats-Giving Dessert 75 Airsquats (or 2 min max effort). *There is no break between dinner and dessert...Read More
Skill WOD 10 Minutes of Handstand Walk practice Then… Complete the 12 Minute ascending ladder for time: Double Unders (5-10-15-20-25-30-35…..) Power Cleans, 135/93 (1-2-3-4-5-6-7…….) Then… Tabata front planks: 8 rounds *increase weight from last week by 5-10lb CLASS SCHEDULE Thursday November 27: 8am , 9am, 10am classes Friday November 28th: 7:30am, 9:30am, 12noon, 4pm classes...Read More
Front Squat: 3 x 5 (wk 2) If you got all your sets & reps add weight. 3 sec pause on 1st 3rd and 5th reps. Then: 3 rounds for time 15 deadlifts 225/155 200m KB farmer’s carry 70/53 (switch arms each 100m) 7 Strict Toes 2 Bar SQUAT!Read More
EMOM 7 Minutes 1 Clean + 1 Hang Clean + 1 Jerk Then… Saturday Death By… Thruster, 95/63 Lateral Jump over bar COMEDY NIGHT AT THE FLASH Our 12nooner, Chris Coccia will be performing stand-up next Friday November 28th 102 Sycamore Alley Kennett Square, PA Kennettflash.org Read More
TEST: 1 RM Max Press (15 minutes) Then… “Wacky Wiser Partner Friday” – AMRAP 20 Min 2000m Row / 150 Wall Ball Shots, 20/14 (10ft) 1500m Row / 100 Toes 2 bar 1000m Row / 75 Pistols 7:30am All Star Member, Nancy Salamon is having an Open House this weekend for her Clay Born Pottery...Read More
OverHead Squat 3-3-3 Then 10-9-8-7-6-5-4-3-2-1 Reps of: Over Head Sqaut 95/65 Box Jump 30/24 Ring Pushup Post your awesomeness to comments and Zen: Read More
