(215) 291-2968 Thursday - Sep 20, 2018
  • WOD 091918: Wednesdays. Leaping Over That Hump!

    WOD 091918: Wednesdays. Leaping Over That Hump!

    CrossFit: Strength: 2 Press + 3 Push Press (5) x 2 + 3 @ AHAP Conditioning: (A) 6:00 AMRAP 10 Dumbbell Front Squat (45/25#) 20 Push Ups – 2:00 Rest – (B) 6:00 AMRAP 10 Push Press (95/65#) 20 Pull Ups RX+: DB Front Squats (50/35#) Push Press (115/75#) Hybrid: WOD 1: 12:00 AMRAP 200

  • WOD 091818: Tuesdays We Twerk…

    WOD 091818: Tuesdays We Twerk…

    CrossFit: Strength: 1 Power Snatch +1 Hang Squat Snatch 5 Sets Going Up on Weight Conditioning: 10:00 AMRAP 30 Calorie Row 40 V-Ups 50 KB Swings (24/16kg) RX+: 10:00 AMRAP 30 Calorie Row 30 Cal Bike Toes To Bar Same Hybrid: WOD 1: 15:00 AMRAP 10 Push Press 20 KB Swing 30 Plank Ups 40

  • WOD 091718: Magic Mondays.

    WOD 091718: Magic Mondays.

    CrossFit: Strength: 5 x Super Set 1A) Back Squats (4) x 3 @ AHAP (1) x 3+ @ AHAP – do as many reps as possible for the last set 1B) Barbell Curls 10 x @ AHAP Conditioning: 3 RFT 60 Double-Unders 15 Thrusters (95/65#) 10 Burpee Box Jump-Overs (24″/20″) RX+: 3 RFT 60 UB

  • WOD 091618: Wiping The Floors With Fitness.

    WOD 091618: Wiping The Floors With Fitness.

    CrossFit: Strength: Clean Warm Up 5 Minutes 1 Clean RDL + 2 Low Hang Clean + 1 Front Squat (5-7) x 1 + 2 + 1 Working up to heavy set. Conditioning: 4 Rounds:: 4:00 Time Cap 25 Sit Ups 10 Hang Squat Cleans (135/95#) 20/15 Calorie Bike RX+: 4 Rounds:: 4:00 Time Cap 15

  • WOD 091518: Second Annual Sub>ersus Vs. Novem Throwdown

    WOD 091518: Second Annual Sub>ersus Vs. Novem Throwdown

    CrossFit & BootCamp: WOD 1: RX: 7:00 to find 1RM Max C&J Scaled: 1:30 Max D-Ball Over Shoulder reps WOD 2: “Stay Hip” Rx: 7 Minute Clock: 25 Box Jump Over (24”/20”) 25 Barbell Thruster (95/65) 25 Wall Ball (20/14, 10’/9’) In remaining time: Snatch for max weight SCALED: 7 Minute Clock: 25 Box Jump

  • WOD 091418: Slap.

    WOD 091418: Slap.

    CrossFit: Strength: Super Set – 5 sets 1A) Strict Press 10 x @ AHAP 8 x AHAP 6 x @ AHAP (2) 3 x @ AHAP 1B) GHD Sit Ups/Chest Weight Sit Ups (5) x 10-15 on GHD/10 Weighted Conditioning: For Time: 800 Meter Run (A) 40 Wall Ball Shots (B) 30 Ring Rows 800

  • WOD 091318: Max Efforts Galore.

    WOD 091318: Max Efforts Galore.

    CrossFit: Strength: Sumo Deadlifting (5) 5 x @ 70-75% of a 3RM Conditioning: 12:00 Alt EMOM (A) M.E. D-Ball Med Ball Cleans (60/40#) (B) Plank Hold (C) M.E. Strict Pull Ups (D) M.E. Double Unders sub for dubs = Singles & SSDs RX+: Same Hybrid: WOD 1: 15min AMRAP 4 Walk Outs + 4 Shoulder

  • WOD 091218: The Chief

    WOD 091218: The Chief

    CrossFit: Strength: Front Squats (5) 5 x @ 70-75% of a 3RM Conditioning: 5 Rounds:: 3:00 AMRAPs/1:00 Rest bn Rounds 3 Power Cleans (95/65#) 6 Push-ups 9 Squats RX+: “The Chief” 5 Rounds:: 3:00 AMRAPs/1:00 Rest bn Rounds 3 Power Cleans (135/95#) 6 Push-ups 9 Squats Hybrid: WOD 1: 3K Row * 15:00 Cap WOD

  • WOD 091118: Never Forget.

    WOD 091118: Never Forget.

    CrossFit: Conditioning: For Time: 2001 Meter Row or 2001 Meter Run (1.25miles) 11 Box Jumps (30/24″) 11 thrusters (115/75#) 11 Burpee C2B Pull Ups 11 Power Cleans (185/125#) 11 HSPUs 11 KB Swings (32/24kg) 11 Toes To Bar 11 Deadlifts (185/125#) 11 Push Jerks (115/75#) 2001 Meter Row or 2001 Meter Run RX+: Same Hybrid:

  • WOD 091018: Manic Mondays.

    WOD 091018: Manic Mondays.

    CrossFit: Strength: Snatch Warm Up 5 Minutes 1 Low Hang Santch HIgh Pull + 1 Low Hang Snach + 1 Overhead Squat (7) x 1 + 1 + 1 Working up to heavy set. Conditioning: 12:00 AMRAP 12 Toes To Bar 24 S.A.O.H. Lunge in place (50/35#) 12 Burpees RX+: 12:00 AMRAP 12 Toes To

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