(215) 291-2968 Thursday - Dec 25, 2014
  • WOD 122414: 12 Days of Christmas Novem Style

    WOD 122414: 12 Days of Christmas Novem Style

    CROSSFIT WOD “Twelve Days of Christmas” 1 Power Snatch (115/80#) 2 Ring Dips 3 Burpees 4 Chest To Bar Pull Ups 5 Toes To Bar 6 Push Ups 7 Clean + Thrusters (115/80#) 8 Jumping Lunges 9 Box Jumps (20”) 10 Wallball Shots (20/14#) 10ft 11 KB Swings (24/16kg) 12 Air Squats Like the Song

  • WOD 122314: EMOM Party

    WOD 122314: EMOM Party

    CROSSFIT Strength Split Jerk Doubles Working up in weight looking for a max double for the day. WOD 12 Rounds EMOM A) Deadlifts (185/135#) B) 30 Ft Shuttle Runs Score is total a) DL & b) shuttle run   BARBELL A. high Hang/pos 1 Sn – work up to easy 5RM,(-5%) x 5, (-10%) x

  • WOD 122214: Thats a lot of fitness in one hour

    WOD 122214: Thats a lot of fitness in one hour

    CROSSFIT Strength Front Squat 5@50% 5@60% 3@80% 3@85% 3+@90% WOD 8 Minute AMRAP Ladder Up By 3’s Power Cleans (135/95#) Handstand Push Ups Cash Out: “Annie” 50-40-30-20-10 Double Unders Sit Ups   BARBELL A. Push Press 3×10 = workup to set of 10, -5% for 2nd set, -10% 3rd set B. Squat 3×10- ” ”

  • WOD 122114: Brenton

    WOD 122114: Brenton

    CROSSFIT  Strength Thrusters 7×2 AHAP WOD “Brenton” 5 RFT 100 FT Bear Crawl 100 ft Standing Broad Jumps +3 Burpees after every 5 Broad Jump BARBELL A. Snatch Max B. Clean & Jerk Max BOOTCAMP WOD 1 4 min to practice Turkish Get ups 6 min EMOM KB Swings Buy In every min w One

  • WOD 122014: PR Weekend

    WOD 122014: PR Weekend

    CROSSFIT  Teams of 4 For Time 50 Partner Deadlifts (185/135) 50 KB Goblet Squats (32/24) 50 Strict Pullups 50 Box Jump Burpees (24/20) 50 Cal Row   BARBELL A. Snatch Max B. Clean & Jerk Max     BOOTCAMP WOD Teams of 4 6 min “Relay” Style AMRAPS Station 1: 25 ft weighted rope pulls

  • WOD 121914: Prowler Fun!

    WOD 121914: Prowler Fun!

    CROSSFIT WOD 3 Rounds for Total Reps 90 Sec ME @ Each Station Prowler (No Weight) 30 Ft Rope Climb Toes to Bar Power Cleans (115/80) Air Squats   BOOTCAMP WOD 1 15 min AMRAP 10/10 Jumping Lunges 10/10 X Sit ups 20 Goblet squats 20 Supermans WOD 2 3 sets of 5 reps: Eccentric

  • WOD 121714: Karen

    WOD 121714: Karen

    CROSSFIT Strength Push Jerk 5@50% 5@60% 5@75% 5@80% 5+@85% WOD “Karen” For Time 150 Wallballs (20/14) @ 10Ft   BARBELL A. Snatch – 2@70,2@75,1@80,1@85 B. C&J – 2@70,2@75,1@80,1@85 C. back squat – 2 @ 75%, 2 @ 80%, 1@ 85%   BOOTCAMP

  • Novem Beefcake: Jessi!

    Novem Beefcake: Jessi!

        Beefcake, Jessi, shows us how to make a great spicy soup to help warm our cold, fit bodies this winter season! This is a great recipe for meal prep and sneaking in some easy veggie servings! Let’s face it we all need some spice in our lives on dark December nights! Ingredients: -1.5 lbs of

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