(215) 291-2968 Sunday - Jan 21, 2018
  • WOD 012018: Play Date!

    WOD 012018: Play Date!

    CrossFit: Teams of 2 For Time – Complete Each Station Before Moving to the Next 5 Rounds 10 KB Swings (24/16kg) 20 Push Ups – 1 Minute Rest – TEAMS MUST TAKE THE REST 4 Rounds 20 KB Sntaches (24/16kg) 15 Ring Rows – 1 Minute Rest – TEAMS MUST TAKE THE REST 3 Rounds

  • WOD 011918: Reach High!

    WOD 011918: Reach High!

    CrossFit: Strength: Front Squats 10 x @ BB 10 x 50% 8 x @ 60% 6 x @ 70% 4 x @ 80% (3) x 2 @ 90% *25 Minute Time Cap Conditioning: 18 Minute Alt. EMOM (A) M.E. KB Swings (24/16kg) (B) M.E. Calories on Bike (C) M.E. Strict Press (75/55#) (D) M.E. Calories

  • WOD 011818: The Shake Down.

    WOD 011818: The Shake Down.

    CrossFit: Strength: Clean Warm Up The Burgner Clean Warm Up 1 Clean Deadlift + 1 Mid Hang Clean + 1 High Hang Clean 2 Front Squats + 1 Split Jerk (5-7) 1+1+1+2+1 Conditioning: 4 RFT A) 10 Hang Squat Cleans (95/65#) B) 500 Meter Row C) 10 Wt. Step Ups (20″) (24/16kg) 50 Double Unders

  • WOD 011718: Hanging Tough!

    WOD 011718: Hanging Tough!

    CrossFit: Strength: Burgner Warm Up as a group with PVC + the BTN Sots Press add the Press In Snatch in the warm up along with the 1 Snatch Balance + 2 OHS 1 Snatch DL + 2 Hang Below the Knee Squat Snatches (5-7) 1+ 2 @ AHAP (for my shoulder injuries – 1

  • WOD 011618: How Many Thrusters Can You Thrust?

    WOD 011618: How Many Thrusters Can You Thrust?

    CrossFit: Strength: Complex 1 Push Press + 1 Push Jerk + 2 Front Sq. + 1 Thruster (from the rack) (2) 1+1+2+1 x @ Empty BB – then (5-7) based on feeling build to a heavy complex – not to failure Conditioning: 5 RFT 15 Thrusters (75/55#) 10 Pull Ups 5 Burpees RX+: 5 RFT

  • WOD 011518: Hot Steps!

    WOD 011518: Hot Steps!

    CrossFit: Strength: Back Squat 10 x @ BB 8 x @ 55% 6 x @ 65% 4 x @ 75% (3) x 3 @ 85% – GRIND Conditioning: 15 Minute Alt EMOM A) 15/12 Cal Row B) 20 Box Jumps (24/20″) C) 40 S.A. OHWL (24/16kg) RX+: 15 Minute Alt EMOM A) 18/15 Cal Bike

  • WOD 081418: Sunday’s My Fun Day

    WOD 081418: Sunday’s My Fun Day

    CrossFit: Movement Prep: Movement Prep: Row or Bike 1:00 easy 10 Sec Ring Holds – arms extended 5 Thrusters – BB Row or Bike :45 faster 10 Sec Ring Holds – in bottom of the dips 5 Thrusters – light Row or Bike :30 faster pace 3 Ring Dips 5 Thrusters – a little heavier

  • WOD 081318: Fly Me To The Moon!

    WOD 081318: Fly Me To The Moon!

    CrossFit: Teams of Two 6:00 AMRAP 25 Burpees 25 Push Press (95/65#) – 2 minutes of rest – 5:00 AMRAP 20 Burpees 20 Push Jerks (115/75#) – 2 minutes of rest – 4:00 AMRAP 15 Burpees 15 Hang Power Cleans (135/95#) – 2 minutes of rest – 3:00 AMRAP 10 Burpees 10 Squat Cleans (155/105#)

  • WOD 081218: You Want Us To Do What?…

    WOD 081218: You Want Us To Do What?…

    CrossFit: Movement Prep: Movement Prep: Row or Bike 1:00 easy 10 Sec Handstnad Holds 3/3 Alt DB Snatches – light 5/5 Step Ups Row or Bike :45 faster 20 Sec Handstnad Holds 3/3 Alt DB Snatches – a little heavier 5/5 Step Ups Row or Bike :30 faster pace 30 Sec Handstnad Hold or 5

  • WOD 081118: Waving This Week Good-Bye!

    WOD 081118: Waving This Week Good-Bye!

    CrossFit: Strength: Jerk Warm Up *10 minutes take 5 of the 10 minutes to pull those new to the jerk aside and teach them how to set up and recovre properly. The more experienced folks have them go ahead and start wamring up. Split Jerk or Push Jerk Doubles (out of the rack) (5-7) 2

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