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Posts Tagged: Fitness

  • WOD 101018: Sunday Runday!

    WOD 101018: Sunday Runday!

    CrossFit: Strength: Front Squats 5 w/ Barbell Warmup to 65% then Work sets 2×4@70% 2×3@75% 2×2@80% Conditioning: 3 Rds 1 Minute Each Station 1) ME Ski 2) ME Wallballs (20/14) @ 10ft 3) ME Cal Row 4) T2B 5) ME Cal Bike 1 Minute Rest RX+: Same BootCamp: WOD 1: Sunday RUNday A -200m Run

  • WOD 100618: Happy 7th Anniversary Novem!

    WOD 100618: Happy 7th Anniversary Novem!

    CrossFit & BootCamp: 10 Minute AMRAP 3 Cleans (185/125) 20 Box Jumps (20) 11 C2B Pullups BootCamp: Use DB for the Cleans (25/15#) dumbbells must touch the floor with every rep. At the end of the 10 Minutes Go for the old 1 mile Run from Howard to Frankord and back You will have two

  • WOD 100518: Damn Gina.

    WOD 100518: Damn Gina.

    CrossFit: Strength: Super Set A) Push Press 5×8 Working up to heavy set B) 5 sets of 30 sec Hollow Hold Conditioning: “DT” 5 RFT 12 Deadlift (155/105) 9 Hang Power Cleans 6 Push Jerks RX+: Same Hybrid: WOD 1: 14min AMRAP 20/15 Cal Bike 20 Renegade Rows 20 Weighted Step Ups 30 DB Snatches

  • WOD 100418: Flash Dance

    WOD 100418: Flash Dance

    CrossFit: Strength: Clean EMOM Minute 1, 2, 3 3 Squat Cleans (60% to 65%) Minute 4 Rest Minute 5, 6, 7 2 Squat Cleans (70% to 75%) Minute 8 Rest Minute 9, 10, 11 1 Squat Clean (80% to 85%) Conditioning: 3 RFT 27/21 Cal Row 21 Pullups 15 Burpee Box Jumps (20) RX+: RX+

  • WOD 100318: Happy 7 Years To Us & Audrey!

    WOD 100318: Happy 7 Years To Us & Audrey!

    CrossFit: Strength: Deadlift 5@60% 5@70% Work Sets 3×3 @ 80% 3×2@85% 3×1@90% Conditioning: 3 RFT 600m Run 100 Double Unders (300S,50SSD) 15 Deadlift (205/145) RX+: Same Hybrid: WOD 1: 15 Min AMRAP 10 No Arm Get Up 12 Curl + Press 14 Fwd Press Jacks 10 Broad Jump + Back Pedal 12 Sit up and

  • WOD 100218: The Ropes We Climb.

    WOD 100218: The Ropes We Climb.

    CrossFit: Strength: A) Snatch Complex 3 sets working up to moderate Weight 1 Snatch Pull 1 Hang Squat Snatch (low hang) 1 Squat Snatch B) 3 Sets on 2 Hang Squat Snatches (low hang) Working up to heavy Double Conditioning: 12 Minute AMRAP 1 Rope Climb 10 OHS (95/65) 15 Burpees RX+: Legless Rope Climb

  • WOD 100118: Pumpkin Spice Your Life!

    WOD 100118: Pumpkin Spice Your Life!

    CrossFit: Strength: Super Set A) Back Squats 5 w/ Bar 5@50% Work Sets 9@ 64% 9@68% 2x 9@72% B) 4 Sets ME Ring Dips (If you have Ring MUs do ME Ring MUs) Conditioning: 3 RFT 400m Run 20 DB Thruster (50/35) 20/15 Cal Bike RX+: DB Thruster (70/50) Hybrid: WOD 1: 16Min AMRAP 8

  • WOD 093018: Press Test!

    WOD 093018: Press Test!

    CrossFit: Strength: 1 Press + 3 Push Press (5-7) x 1 + 3 Working up to heavy set. Retest from week 1 Conditioning: For Time: (A) 2K Row 30 Clusters (115/75#) (B) 1 Mile Run RX+: 30 Clusters (135/95#) BootCamp: WOD 1: 8 Min AMRAP 10 Ball Slams (30/20) 20 Wtd SpeedSkaters (30/20) 20 S2S

  • WOD 092918: We Miss You Already!

    WOD 092918: We Miss You Already!

    CrossFit: For Time – Teams of Two (A) 80 Calories on Bike one person works/one rests, swtich as needed (B) 4 Rounds of 10 DB Thrusters (45/25#) 5 Strip Pull Ups one person works/one rests, swtich as needed (C) 80 Meters on Rower one person works/one rests, swtich as needed (D) 4 Rounds of 100

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