8am: Beginners 9am: Regular class 10am: Oly Class Back Squat: 5-5-3-3-1-1-1 Then… 12 Min Ladder: KB Swing, 53/35 Pull-up 10m Cone Run *Reps will increase is accents of 3 each round. JOIN OUR TEAM AND SAVE A PAIR! CLICK HERE TO GET STARTED! Visit our News & Events page for more Details! Read More
Hang Power Clean 3-3-3 15 Hang Power Clean 155/110 21 Ring Pushups 12 Hang Power Clean 155/110 21 Ring Pushups 9 Hang Power Clean 155/110 21 Ring Pushups 6 Hang Power Clean 155/110 21 Ring Pushups 3 Hang Power Clean 155/110 21 Ring Pushups 7:30 Strength Bench Press 5×5 Hang Power Clean 3×3 Post Loads...Read More
“SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35 (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of Paramedics Killed) 1 Body Wt Clean & Jerk (For the 1 Firefighter that was killed by a man...Read More
Tabata Handstand Shoulder Touches 8 Rounds of 20 sec of work followed by 10 sec of rest Then… 30-20-10 Burpees (jump on plate) Toes 2 Bar 200m runRead More
9am: Yoga 10am: Open Gym 11am: Endurance Class For Time: 50 DU 50 Situps 800m Run 25 Thrusters, 95/65 800m Run 25 Thrusters 800m Run 50 Situps 50 DU Read about our 6am members Jennifer and Anne who have opened a restaurant in downtown West Chester!Read More
15 Min: Find 1RM of Left and Right Arm Turkish Get up Then: 10-9-8-7-6…….1 reps of: Turkish getup (35/26) L Sit Pullups Box Jumps Post Loads and Time to Comments:Read More
Power Snatch: 3-3-2-2-1-1-1 Then… 18 min AMRAP (Partner Relay): 5 Power Snatches, 115/75 10 Toes To bar 15 Wall Ball Shots, 20lb/14 lb Top 3 RX’d Ladies from last years Barbells For Boobs. Coming this October 26th! Check out the News & Events page for more information Read More
Power Clean 3-3-2-2-1-1-1 Then: 12-9-6-3-2-1 Power Clean (185/115) Ring Dips Chest to Bar Pullups 7:30 Strength Class Post Loads and Times to comments:Read More
