(215) 291-2968 Sunday - Mar 24, 2019
  • WOD 032119: Top Gun

    WOD 032119: Top Gun

    CrossFit: Strength: Overhead Squats 7×3 Work up to Heavy Weight Conditioning: 15 Minute AMRAP 15 Hang Power Snatch (95/65) 60 Double Unders (180S, 30SSD) 15 OHS (95/65) 30/21 Cal Row RX+: Same Hybrid: WOD 1: 15 Min AMRAP 3 Booty Complex 3 Boulder Complex 3 SSD Knee Tucks 200m run WOD 2: 15 Alt DB

  • WOD 032019: Super Worm Moon!

    WOD 032019: Super Worm Moon!

    CrossFit: Strength: 8 Sets 90s for Each Set (12 Minutes Total) 1 Clean DL 1 Hang Clean Pull 1 Hang Squat Clean 2 Jerks (Push or Split) Conditioning: 3 RFT 10 T2B (sub V-Ups) 10 Front Squats (165/110) 10 Burpees 10 Minute Cap RX+: Front Squats (205/145) Hybrid: WOD 1: Every 90s 16 Curtsey Lunges

  • WOD 031919: Flipped Up Tuesday!

    WOD 031919: Flipped Up Tuesday!

    CrossFit: Strength: Back Squats Warmup to 60% then 7×5 at 65% Conditioning: 5 Rds 3 Minutes a Round to Complete: 50 Double Unders (150S, 25 SSD) 10 HSPUs (Sub 45/35 DB Strict Press) 16 FR 2x DB Lunges (50/35) 15 Minutes Total RX+: Strict HSPU Hybrid: WOD 1: 15 Min AMRAP 600 Bike 15 –

  • WOD 031819: Ring Row Monday

    WOD 031819: Ring Row Monday

    CrossFit: Strength: 1) 1 Power Snatch + 2 Snatch Balance 3-4 Sets Work up to Moderate Weight 2) 1 Snatch Deadlift + 1 Hang Squat Snatch 3-4 Sets working up to heavy Weight Conditioning: For Time 1-2-3-4-5-6-7-8-9-10 Ring Rows Wallballs (20/14) @ 10ft 250 Row / 600m Bike Between Each Round RX+: C2B Pullups Hybrid:

  • WOD 031719: Pot Of Gold

    WOD 031719: Pot Of Gold

    CrossFit: Movement Prep: 3 Rounds 5-7 reps of each movement Conditioning: “Wirtz” AMRAP in 20 minutes 7 Burpee Box Jump Overs (24/20″) 7 Clean & Jerks (135/95#) 7 Toes 2 Bars 7 Kettlebell Swings (32/24kg) 7 Plyo Push-Ups to a plates (just for the hands) BootCamp: WOD 1: CARDIO CITY 30 min EMOM 200/150m M

  • WOD 031619: Happy Weekend Y’all!

    WOD 031619: Happy Weekend Y’all!

    CrossFit: Teams of Two 7:00 AMRAPS / 1:30 Rest Between (A) 20 Calorie Bike 20 Box Step Over (B) 200 Meter Row 20 Hand Releas Push Ups (C) 20 Double Unders 20 Alt DB Strict PRess (D) 200 Meter Ski 20 D-Ball Over the Shoulder (80/60#) (E) 200 Meter Run 20 Ring Dips *One Works,

  • WOD 031519: 19.4

    WOD 031519: 19.4

    CrossFit: Strength: 15:00 to Warm up to 75% of your 1RM Snatch   Conditioning: “19.4” 3 Rounds 10 Snatches (95/65#) 12 Bar Facing Burpees – Rest 3:00 – 3 Rounds 10 Bar Muscle Ups 12 Bar Facing Burpees RX+: Same Hybrid: WOD 1: For TIme 1/1 ALT DB SNATCHES 2 RING DIPS 3 BURPESS 4

  • WOD 031419: Thirsty Thursday

    WOD 031419: Thirsty Thursday

    CrossFit: Strength: Press + Push Press + Push Jerk (5-7) 1+2+1 @ Moderate or Peak Conditioning: For time: Row 1000 meters 30 Push-Press (95/65#) 30 Pull Ups RX+: “Jackie” Row 1000 meters 50 Thrusters (45/35#) 30 Pull Ups Hybrid: WOD 1: 15 Min AMRAP 400m Run 10 Dball o Shoulder 20 Floor Wipers 30 Fwd

  • WOD 031319: Working Hard For The Money

    WOD 031319: Working Hard For The Money

    CrossFit: Strength: 12 Minute EMOM 1 Low Hang Squat Clean + 2 Front Squat + 1 Jerk work up in weight – let’s get weird Conditioning: Every 8 minutes, for 21 minutes (3 sets): 20/15 Calories Bike / Row 20 Alt DB Snatches (50/35#) 20 OH Walking Lunges (45/25#) plate 1000 Row or 2400 Meter

  • WOD 031219: Snatches and Tabatas

    WOD 031219: Snatches and Tabatas

    CrossFit: Strength: Snatch 12:00 EMOM 0:00-3:00 2 Mid Hang Snatches (55-65%) 3:00-6:00 2 Below the Knee Hang Snatches (65-75%) 6:00-12:00 1 From the Floor Snatch – Full Squat (Find a heavy single) *re-test from week 1 Conditioning: 2RFT 40 Wall Ball Shots (20/14#) 10ft 30 DBall Squats (80/60#) 20 Overhead Squats (95/65#) 10/7 Bar Muscle-Ups

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