AMRAP 30 Minutes-Murph Prep 5 Strict Pullups 10 Decline Pushups (feet Elevated) 15 Air Squats *Run 400m or Bike 20 Cal Every 5 RoundsRead more

Open Gym Only 8am-11:30 See you at the Butterfly Run Date: Saturday, April 8th, 2023 Location: Great Valley High School, or Virtual Option Times: Race Day registration starts at 7:30 am 5K Run/Walk starts at 9:00 am Course: Cross country-style race starts and finishes at the track at Great Valley HS. Entire course is located solely on GVSD property. No residential streets are involved in this race course. Honor, Celebration & Support In November of 1999, Elizabeth Ciunci was the victim of a horrendous car accident caused by a drunk driver headed in the wrong direction on the Schuylkill Expressway. This beautiful 18 year old woman had just begun her college studies with the hopes of obtaining a degree in education for special needs students. From this tragedy the decision was made by family and friends to create a family-oriented event to honor and celebrate her life. That event was the Butterfly Run. The...Read more

Hang Clean 1-1-1 Then….. AMRAP 20 Minutes-Relay Style 1 Rope Climb 18′ (super rx legless to 15′) 5 Shuttle Runs (10 passes) 1 Hang Clean 225/153Read more

4 Rounds: 2 Minutes work, 2 Minutes rest 50′ Sled Push (inside) *Max Cal Ski with remaining time And….. 4 Rounds: 2 Minutes work, 2 Minutes rest 20 Burpees *Max Cal Bike with remaining timeRead more

Strict Press: 3 x 6 Then, drop wt 10-15% and do 2 sets of max reps Age Group Qualifiers WOD 1: 20 Min CAP 3 Rounds 2 x 25′ DB Walking Lunges (hang position) , 50’s/35’s 20 Toes 2 Bar Immediately followed by: 2 Rounds 2 x 25′ Walking Lunges (rack position) 15 Chest 2 Bar Pullups Immediately Followed by: 1 Round 2 x 25′ Walking Lunges (OH Position) 10 BMURead more