WOD 3/8/16
15 Minutes to work up to a heavy Jerk (any way) Then…. AMRAP 15 Minutes 400m Run 5 Ring Muscle Ups (or 10 Pullups and... Read More
WOD 3/7/16
2 RM Front Squat then 2 sets of 90% 3 rounds for time 30 sit-ups 20 alt step-ups with a KB 35/26 10 alt single... Read More
Endurance WOD 3/6/16
9-10 am- Open WOD 16.2 Must be done by 10am class! 10 am- Olympic Lifting 11 am- Endurance NO OPEN GYM 800m Run 21-15-9 Wall... Read More
WOD 3/5/16
Open WOD 16.2 or, if not signed up for The Open 12 Minute AMRAP of 25 t2b, 50 Double Unders, 10 Squat Cleans 95/65 Beginning... Read More
WOD 3/4/16
EMOM 5 minutes 1 snatch + 3 OHS Then… WWPF 50-40-30-20-10 Cal Row Shoulder 2 OH, 135/93 16.2 Toes 2 Bar Double Unders Squat Cleans... Read More
WOD 3/3/16
Push Press 3-3-3 Then 10 Rounds of: 7 Burpees 7 Pullups *15 Min Cap Post Loads and Times times to Comments and ZEN:
WOD 3/2/16
Clean Grip RDL: 3 x 5 L-Sit Hold x 3 Then… 12 min AMRAP 5 Power Cleans, 185/133 10 ring pushups 15 Kb Swings, 53/35... Read More
WOD 3/1/16
Power Snatch 3-3-3 Then…. AMRAP 12 Minutes 200m Run 10 Toes through Rings 5 Power Snatch 135/93 16.1 in action
WOD 2/29/16
Congratulations to our ladies 1st place MB and 2nd J-cogs! From a comp at CF Deleware Valley this weekend. 3 Rep Max Front Squat then... Read More
WOD 2/28/16
9am: Open 16.1 10am: Oly Class – NO OPEN WOD! 11am: Endurance Class Only Enduro WOD 3 x 800m Row 3 x 800m Run... Read More