The Single Life, Post Valentine’s Day WOD.   Snatch 1-1-1   Then:   30 Rounds For time:   1 Snatch (155/103) 1 Burpee 1 Muscle Up (Ring or Bar)   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 6RM 2 x 6 @ 90   Then…   Tabata – Complete 8 Rounds of each movement before moving on. Each round is 20 seconds of max effort work / 10 sec of rest. Movements can be done in any order.  Thrusters, 75/45 Assault Bike Russian Twists, 20/14 SDHP, 75/45   The Philadelphia Flyers are hosting a CrossFit Community Day April 7th against the New York Rangers. We are invited at the special group rate as long as we have enough participants. If you are interested, please sign up at the front desk.       Read more

EOMOM 10 Minutes 1 Power Clean, 1 Hang Squat Clean, 1 Front Squat, 1 Jerk 215/143 10 Chest to Bar Pullups Then…. Crossfit Open 17.1 For time: 10 DB snatches 50/35 15 burpee box jump-overs 24/20 20 DB snatches 15 burpee box jump-overs 30 DB snatches 15 burpee box jump-overs 40 DB snatches 15 burpee box jump-overs 50 DB snatches 15 burpee box jump-overs Sign up for the 2018 Crossfit Open at games.crossfit.com    Read more

Back Squat 4 rep max then 2 sets at 90% Then… 10 Min AMRAP KB Clean KB reverse lunge (on the KB side that leg goes back) KB Press (from that kneeling position) KB Thruster 53/35Read more

800m Run 25 Ring Rows 25 Pushups 800m Run 25 Pullups 25 Hand Release Push ups 800m Run 25 Chest to Bar Pullups 25 HSPU 800m Run  Read more