10am: Olympic Lifting 11am: Endurance For Time: Cash In: 800m run 4 Rounds 20 Sumo Deadlift Highpulls, 70/53 20 Pullups 20 Situps 20 Burpees 200m Run, 70/53 Cash Out: 1 mile run Happy Birthday Tom O’Neill!Read more

EMOM 7 Minutes 1 Clean + 1 Hang Clean + 1 Jerk Then… Saturday Death By… Thruster, 95/63 Lateral Jump over bar   COMEDY NIGHT AT THE FLASH Our 12nooner, Chris Coccia will be performing stand-up next Friday November 28th 102 Sycamore Alley Kennett Square, PA Kennettflash.org  Read more

TEST: 1 RM Max Press (15 minutes) Then… “Wacky Wiser Partner Friday” – AMRAP 20 Min 2000m Row  / 150 Wall Ball Shots, 20/14 (10ft) 1500m Row / 100 Toes 2 bar 1000m Row / 75  Pistols  7:30am All Star Member, Nancy Salamon is having an Open House this weekend for her Clay Born Pottery Art Work. Information is at the front desk!             Read more

OverHead Squat 3-3-3 Then 10-9-8-7-6-5-4-3-2-1 Reps of: Over Head Sqaut 95/65 Box Jump 30/24 Ring Pushup Post your awesomeness to comments and Zen:  Read more

Skill WOD: 8 min Handstand walks Double under OR Triple Under Practice *Switch Movements every Minutes Then… 12 Min AMRAP 4 Handstand Pushups 8 KB Swings, 70/53 12 C2B Pullups Then…. Tabata Front Planks: 8 rounds of 20 sec of work / 10 sec rest *Add 5-10lbs on your upper back if you made it all 8 rounds last week. Happy Birthday Amy Fetchko!    Read more