WOD 12/18/17
Back Squat 8 rep max + 2 sets @ 90% Then… 6 rounds: 1 min continuous work / 30 sec rest KB Complex of... Read More
Endurance 12/17/17
9 am-12_Open Gym 10am- Olympic Lifting 11 am- Endurance AMRAP 30 Minutes 30 Double Unders 25 Sit Ups 20 Air Squats 15 Pushups 10 Pullups... Read More
WOD 12/15/17
WWPF- 28 min time cap 500m Row / 500 Row Relay 40 Thrusters, 95/53 30 Strict Pull-ups (partner hangs from bar) 400m Row /... Read More
WOD 12/14/17
Holiday Party Tonight @7PM P.J. Whelihans’s Pub & Restaurant 853 E Lancaster Av. Downingtown PA No 6:30PM class Over Head Squat 2-2-2... Read More
WOD 12/13/17
Bench Press: 1-1-1 Weighted Strict Pullup: 1-1-1 Then… 1 Round 105 Double Unders 45 Wall ball Shots, 20/14 18 Deadlifts, 225/153 —–1 min... Read More
WOD 12/12/17
EMOM 7 Minutes (70%+) 3 Hang Cleans (unbroken) Power or Squat Then…. AMRAP 15 Minutes 15 Ring or Bar Muscle Ups (can mix) Scale=20 Pull/20push... Read More
WOD 12/11/17
10 rep max back squat then 2 sets of 90% Then… 15 Min AMRAP Rope Climb 5 Dips 10 Split Jumps Increase 1 rope Climb... Read More
WOD 12/10/17
9am – Open Gym NO OLYMPIC LIFTING CLASS 11am: Enduro Complete in any order: Part A: 100 Wall Ball Shots, 20/14 50 DU 75 Med... Read More
WOD 12/9/17
Front Squat 3-3-3 Then 12 Min AMRAP of: 10 Thrusters 65/43 10 Burpee Pullups Post Loads and Times to ZEN and... Read More