WOD 4/4/18
Strict Press: Find 5 Rep Max then… 2 x M.E. Burn out sets using Dumbells (Goal = 8 -12 reps) *Rest 2 -3 min between... Read More
WOD 4/3/18
EOMOM 10 Minutes 3 Hang Snatch 65%+ 5 Strict Pullups Then…. AMRAP 16 Minutes 5 Ring or Bar Muscle Ups 15 Strict HSPU 45 Wall... Read More
WOD 4/2/18
Box Squats 5×5 (if you are squatting to depth increase weight if not stay at the same weight and lower box height) Then… EOMOM for... Read More
Endurance 4/1/18
Reminder: Today starts the new Sunday schedule! 9am-Olympic Lift Class 10am- Endurance Endurance WOD- Pick Your Poison AMRAP 30 Minutes 800m Run 30 DB Snatch... Read More
3/31/18 Open Gym Only 8-12
Reminder: Today is the Elizabeth Ciunci Butterfly Run. We will all be at Great Valley High School running in support of member Mike Ciunci. We... Read More
WOD 3/30/18
WWPF 12 Min EOMOM Even: Clean + Hang Clean + Jerk (heavy) Odd: 2 Rope Climbs 16 Min AMRAP 10 Strict Synchronized Pull-ups 20... Read More
WOD 3/29/18
Front Squat 1-1-1 Then For time complete: 20 Deadlift 135/93 10 Thruster 135/93 50 Double unders 18 Deadlift 8 Thruster 40 Double... Read More
WOD 3/27/18
15 Minutes to work up to a heavy complex of: 1 Snatch 1 Hang Snatch 2 OHS Then…. AMRAP 18 Minutes 10 Ring or Bar... Read More
3/26/18 WOD
Box Squat 5 sets of 5 reps (5×5) AT 65% 1 REP MAX SQUAT Weight percentage stays the same as some did not hit that... Read More