(215) 291-2968 Friday - May 25, 2018
  • WOD 052418: Vintage Thursday.

    WOD 052418: Vintage Thursday.

    CrossFit: Conditioning A: 15 Minute AMRAP 50 DB Snatch (50/35) 40 KB Front Rack Lunge (2×24/16) 30 T2B 20 HSPUs Conditioning B: For Time 21-18-15-12-9 Cal Row / Bike Double Unders RX+: Same Hybrid: WOD 1: Same as CF WOD 2: Same as CF BootCamp: WOD 1: 10 Min AMRAP 12 Step Up+ Thru +

  • WOD 052318: Rowing Past Wednesday…

    WOD 052318: Rowing Past Wednesday…

    CrossFit: Strength: Deadlift Work Up to Heavy 3 Rep Conditioning: Metcon Ninja 7RFT 11 Wallballs (20/14) 11 Burpees 11 Pullups RX+: Same Hybrid: WOD 1: 16 min AMRAP 200m Run 20 Kb Swings 15 Ring Rows 10 Push Ups 10 Body Saw WOD 2: Same BootCamp: WOD 1: 28 min AMRAP 400m Run 40 Kb

  • WOD 052218: Heading Into The Week Prepared.

    WOD 052218: Heading Into The Week Prepared.

    CrossFit: Strength: Clean Warmup 5 Minutes 3 Position Clean + 1 Bonus Jerk HH, Knee, Ground then 1 Jerk 5 sets working up to heavy weight Conditioning: 3 RFT 10 Clean & Jerks (135/95) 400m Run RX+: Clean and Jerks (155/105) Hybrid: WOD 1: 14 Min AMRAP 500m Bike 20 Wtd Speed Skaters 10 –

  • WOD 052118: Monday Mood.

    WOD 052118: Monday Mood.

    CrossFit: Strength: Back Squat 5@55% 5@65% 3@75% 3@80% 1@85% 1@90% 1@95% 1 (Go for new 1 Rep if you feel good) Conditioning: 3 Minute AMRAP 12 Box Jumps (24/20) 12 Goblet Squats (24/16) 1 Minute Rest 3 Minute AMRAP 10 SA DB Clean & Jerk (50/35) (10/7) Cal Bike 1 Minute Rest 3 Minute AMRAP

  • WOD 052018: Easy Like Sunday Morning.

    WOD 052018: Easy Like Sunday Morning.

    CrossFit: Strength: 1 Set every 2 Minutes (6 Sets) 12 Minutes Total 1 Snatch DL 1 Hang Snatch Pull 1 Hang Squat Snatch Conditioning: 4 RFT 10 OHS 15 Burpees 30 sec Rest R1 (75/55) R2 (95/65) R3 (115/75) R4 (135/95) RX+: Same BootCamp: WOD 1: 00:00 – 10:00 800 Meter Run AMRAP 10 Thrusters

  • WOD 051918: Disco Divas

    WOD 051918: Disco Divas

    CrossFit: Team of 2 WOD 400 Meter Plate Run (45/25) 100 Deadlifts (135/95) 400 Meter Plate Run (45/25) 80 Hang Power Cleans (135/95) 400 Meter Plate Run (45/25) 60 Front Squats (135/95) 400 Meter Plate Run (45/25) 40 Push Jerks (135/95) 400 Meter Plate Run (45/25) 20 Clusters (135/95)   BootCamp: I Sprint, You Sprint

  • WOD 051818: Fri-day/night Magic!

    WOD 051818: Fri-day/night Magic!

    CrossFit: Strength: A. Push Press 5×5 Working Up to Heavy 5 Reps B. Bugarian Split Squats w/DB 5×10 (10 Per Leg) Conditioning: 12 Minute AMRAP 20 HSPUs 20 Goblet Squats (24/16) 20/15 Cal Bike RX+: 12 Minute AMRAP 20 HSPUs 20 Alt Pistols 20/15 Cal Bike Hybrid: WOD 1: 30-20-10-20-30-10 MedBall Jacks S2S Deficit Plate

  • WOD 051718: Short But Sweet.

    WOD 051718: Short But Sweet.

    CrossFit: Strength: Deadlifts 9 @55% 7@65% 5@75% 3@85% Conditioning: 4 RFT 12 DB Snatch (50/35) 10 T2B 8 Ring Dips 1 Minute Rest After Each Round RX+: 4 RFT 12 DB Snatch (5035) 10 T2B 4 Ring Muscle Ups 1 Minute Rest After Each Round Hybrid: WOD 1: 18 Min 100m OHWL Cash in Then

  • WOD 051618: More Murph Prep

    WOD 051618: More Murph Prep

    CrossFit: Movement Prep: Butt Kickers / High Knees 10 Air Squats 5 Scap Pushups + 3 Pushups 5 Scap Pullups + 3 Pushups Conditioning: 4 RFT 800m Run 10 Pullups 20 Pushups 15 Air Squats 90 Sec Rest After Each Round Cashout Barbell Rollouts 3×10 1 Minute Plank Hold RX+: Same Hybrid: Same BootCamp: Movement

  • WOD 051518: The Ending Story…

    WOD 051518: The Ending Story…

    CrossFit: Strength: 1 Set every 2 Minutes (6 Sets) 12 Minutes Total 1 Clean DL 1 Hang Power Clean 1 Front Squat 1 Push Jerk Conditioning: 5 Minute AMRAP Buy in 100 DUs (300S,50SSD) 8 Power Cleans (135/95) 4 Strict Pullups 2 Minute Rest 5 Minute AMRAP Buy in 100 DUs (300S,50SSD) 4 Power Cleans

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo