PowerClean 5×1 Then: 12 Min Amrap of: *1000 Meter Row followed by Elizabeth ladder 1 Power Clean 1 Ring Dip 2 Power Cleans 2 Ring Dips 3 Power Cleans 3 Ring Dips etc… Complete as many rounds as possible with what is remaining in the 12 min. *Rowing can be staggard or substituted with an 800 Meter Run. Reminder:  No 6:30 or 7:30 Classes this evening due to the Holiday Party. Holiday Party Tonight @ 7PM P.J. Whelihan’s Pub & Restaurant 853 East Lancaster AvenueDowningtown, PA  19335 RSVP Window Has Closed  Read more

  5 Minute EMOM: 3 Deadlift + 2 Hang Squat Clean + 1 Split Jerk, AHAP Then… 3 Rounds 50 Air Squats 7 Wall Climbs 10 Deadlifts, 225/155 New Camo Hooded Sweatshirts available for online ordering only (pink available for women) CLICK HERE  Read more

Front Squat 3-3-3 (3 second pauses at bottom of each) Then…. 3 Rounds of 3 minute AMRAPs AMRAP 3 minutes 2 Ring Muscle Ups (sub 5 ring dips or 5 paralette dips) 3 Power Snatches 115/85 5 OHS 115/85 3 Minute rest between each round Cherie hitting some backsquats      Read more

Row 1000m 30 Ground to Overhead 135/95 30 Toes to Bar *Coaches rotate people through on the rowers* Then….. 3 Rounds 50 Double Unders 20 KB Swing 53/35 20 Push ups *Coaches, have a running clock.  People may start with either wod, then switch.   Enjoy the snow!      Read more

9am: Yoga 10am: Olympic Lifting Class 11am: Endurance 30 Min AMRAP: Every 5 Minutes…. 15 Burpees 10 Pullups 15 Jumping Squats w/bar 20 DU Shower demo has begun.Read more