Bench Press:  3 x 5 @ 80% Strict Pull-ups: 3 x M.E. (3 sec pause at top)   Then…   3 Rounds of 4 Min AMRAPs 4 Strict HSPU 8 Deadlifts, 225/153 12 Box jumps, 24/20 *Rest 2 Minutes between rounds     Look for our Evite for our annual Holiday Party and RSVP Friday December 14th at PJW in Downingtown    Read more

15 Minutes to a Heavy Clean Double (does not have to be TNG) Then…. Smackie-As Fast as Possible 1000m Row or Run 50 Wall Balls 30 Burpee Pullups Cash Out: 2 Minutes ME Assault Bike Ann Babb (Ann-imal) winner of Masters RX!  Read more

TWOW: 5x 400m Run at RPE 8, rest as needed to stay within 5 seconds for each 400m Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -5x Pegboard Ascents, rest as needed between -Max Freestanding HSPU in 10 Minutes No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip Extra WODs: OFF, regular classes only, deload from wodapaloozaRead more

Back Squat 4 sets of 5 reps at 80% then… 3 sets of 20m Barbell walks at 100% of 1RM back Squat Then…   10min EMOM 1st min Quadruped Bear Crawl 2nd min Strict Toes to Rings  Read more

9 am- Olympic Lift Technique with TJ 10 am- Endurance With Brian No Yoga Today Endurance: 5 Rounds 600m Run 30 Sit Ups 15 Pullups 15 Pushups 30 Double Unders *Must bike 40/30 Cal during workout*   Nicole B during Barbells for Boobs!Read more