Back Squat: Test 1 RM Then…. AMRAP 13 Minutes 3 Back Squats 80% of 1 RM 2 Toes to Ring 1 Ring Muscle Up Cash Out: 2 Mile Bike (3.2km) as fast as possible or… 50 Burpees as fast as possibleRead more

We will have Open Gym only from 6am-12 Noon. No classes. We will be participating in the Philly Love Run Optional Endurance WOD: SMURPH (mini Murph) 800m Run 50 Pullups 100 Pushups 150 Air Squats 800m RunRead more

Bench Press 3-3-3 Then…. AMRAP 20 Minutes  50 DB Hang Clean 50/35 10/8 Cal Bike or Ski 40 Burpee Deadlift 10/8 Cal Bike or Ski 30 GHD/Leg Raises/Strict T2b 10/8 Cal Bike or Ski 20 DB Push Press per arm  10/8 Cal Bike or Ski 10 Bench Press 185/103 10/8 Cal Bike or SkiRead more

WWPF “Lunge Much?” 10 Min AMRAP 30 OH SA DB Lunges, 50/35 (Synchronized) 12 Alt Wall Walks 10 Min AMRAP 40 Sandbag Lunges, 100/75 (mix anyway) 12 Synchronized Strict Pullups 10 Min AMRAP 60 Barbell Lunges, 135/93 (mix anyway) Max Ring Muscle-ups in remaining time (mix anyway)Read more

EMOM 10 Minutes 2 Cleans Then…. AMRAP 15 Minutes 3 Cleans 205/143 6 Box Jumps-High 9 Toes To BarRead more