(215) 291-2968 Friday - Apr 26, 2019
  • WOD 040419: Focus On Your Accessories!

    WOD 040419: Focus On Your Accessories!

    CrossFit: Strength: Snatch Warmup (on their own) 2 Rds 5 Tall Snatches 5 Snatch Balance 3 Hang Power Snatch 3 Hang Squat Snatch Snatch Complex 1 Snatch DL 1 Hang Snatch Snatch 1 Snatch Balance 5-7 Sets working up to heavy Weight Conditioning: 18 Minute AMRAP 21/16 Cal Bike 3 Rounds of Cindy 5 Squat

  • WOD 040319: Hump Day!

    WOD 040319: Hump Day!

    CrossFit: Strength: Clean Warmup (on their own) 2 Rds 5 Tall Cleans 5 Hang Power Cleans 5 Hang Squat Cleans Cleans 7×2 Working up to heavy 2 reps Conditioning: 12 Minute AMRAP 20 SA DB Walking Lunge (50/35) 10 Push Jerks (135/95) 12 Goblet Squats (24/16) RX+: (155/105) 12 Alt Pistols Hybrid: WOD 1: 15

  • WOD 040219: TaDa It’s Tuesday!

    WOD 040219: TaDa It’s Tuesday!

    CrossFit: Movement Prep: 1 Rd 5 Box Jumps 5 T2B or V-Ups 5 Power Snatches 5 Wallballs Conditioning: For Time 25-20-15-10-5 Box Jumps (24/20) T2B (Sub V-Ups) then 5-10-15-20-25 Power Snatch (75/55) Wallballs (20/14) @ 10ft RX+: (95/65) Hybrid: WOD 1: Same Cash Out: Partner Conditioning 100 Cal Bike Switch as needed Can do 1

  • WOD 040119: 5am Classes Are Here!

    WOD 040119: 5am Classes Are Here!

    CrossFit: Strength: Super Set 1) Deadlift 7×2 working up to heavy 2 reps 2) Seated DB Strict Press 7×5 Heavy 5 Reps but no fails Conditioning: For Time 30/25 Cal Bike 30 HSPUs 30/25 Cal Row 30 Deadlift (225/155) 15 Minute Cap RX+: Deadlift (275/185) Hybrid: WOD 1: For Time 800m Run 30 Box Jumps

  • WOD 033119: Squat Til You Drop Sunday!

    WOD 033119: Squat Til You Drop Sunday!

    CrossFit: Strength: Back Squats 3×10 @ 60% then 3×5 @ 70% Conditioning: 7 Minute AMRAP Ladder Up by 1 Devil Press (35/25) C2B Pullup Cashout 6 Minute EMOM A) ME Pushups B) 30 sec Hollow Hold RX+: Devil Press (50/35) Ring MUs BootCamp: WOD 1: 6 min EMOM Pull ups SL BW RDL & Hop

  • WOD 033019: Bring Your A-Team

    WOD 033019: Bring Your A-Team

    CrossFit: For Time 2000m Row then 5 Rds 21 DL (155/105) 15 Bar over Burpees 9 Push Jerks (155/105) finish 2000m Row One person Works one person Planks Switch as needed BootCamp: 10 rds of FUN! 3-6-9-12-15-18-21-24-27-30 Burpees Cal Bike Russian Swings Leg lower figure 8s Weightlifting: Oly: Snatch Build up to a heavy Single

  • WOD 032919: Friyay!

    WOD 032919: Friyay!

    CrossFit: Strength: Snatch Warmup (on their own) 2 Rds 5 Tall Snatches 5 Snatch Balance 3 Hang Power Snatch 3 Hang Squat Snatch Snatch Complex 5 Sets 1 Snatch DL 1 Hang Snatch High Pull 1 Hang Squat Snatch Conditioning: 2Rds 100 Double Unders (300 Singles / 50 SSD) 25 Box Jumps (24/20) 20 OHS

  • WOD 032719: One Coach Per Athlete

    WOD 032719: One Coach Per Athlete

    CrossFit: Strength: Press+ Push Press Strict Press 3-4 Sets working up to heavy 5 Reps then Push Press 5×5 Working Up to Heavy 5 reps Conditioning: 3 Rounds 400m Run / 500m Row / 1200m Bike 3 Rope Climbs (Sub 9 Strict Pullups) 25 KB Swings (24/16) 15 Minute Cap Cashout: 2-3 NFT 10 Reverse

  • WOD 032619: Going Up On A Tuesday…

    WOD 032619: Going Up On A Tuesday…

    CrossFit: Strength: Front Squats Warm up to 60% then 8×2 Working up to Heavy 2 Reps Conditioning: 6 Minute AMRAP 30 Wallballs (20/14) @ 10ft 12 DL (185/135) 12 Burpees Rest 3 Minutes 6 Minute AMRAP 20 Wallballs (20/14) @ 10ft 9 DL (225/155) 9 Burpees RX+: (225/155) (275/185) Hybrid: WOD 1: 15 min AMRAP

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo