(215) 291-2968 Saturday - Feb 23, 2019
  • WOD 011219: A Different Kind Of Sled Ride.

    WOD 011219: A Different Kind Of Sled Ride.

    CrossFit: Conditioning: Teams of 2 For Time 1600m Run / 2k Row / 4800m Bike 40 Alt D Ball Over Shoulder (80/60) 40 Box Jumps Overs (24/20) 800m Run / 1k Row / 2400m Bike 40 C2B Pullups 40 Burpee Box Jumps (24/20) 400m Run / 500m Row/ 1200m Bike 40 Deadlifts (185/125) 40 Box

  • WOD 011119: Friday Night Gains.

    WOD 011119: Friday Night Gains.

    CrossFit: Strength: Bench Press Warmup to 60% 2×3 at 70% 2×3 at 75% 3×3 at 80% Conditioning: 15 Minute AMRAP 60 Double Unders (180S, 30 SSD) 30 Wallballs (20/14) @ 10ft 16 SA Hang DB C&J (50/35) (8 each side) RX+: 16 SA Hang DB C&J (70/50) (8 each side) Hybrid: WOD 1: 20 Min

  • WOD 011019: Throwing It Back, Way Back.

    WOD 011019: Throwing It Back, Way Back.

    CrossFit: Strength: Clean Warmup 5 MInutes 5 Sets going up on weight 1 High Hang Squat Clean 1 Hang Squat Clean 1 Squat Clean Conditioning: 6 RFT 250m Ski /250m Row / 600m Bike 3, 6, 9, 12, 15, 18 KB Russian Swings (32/24) Ring Rows Rd1 250m Row then 3 KB Swings, 3 Ring

  • WOD 010919: Grit

    WOD 010919: Grit

    CrossFit: Strength: Squat Stamina 12 Minute Alt EMOM 55% on Bar for both Squats (taken from floor) Odd: 3 Front Squats Even: 6 Back Squats Conditioning: 9 Minute AMRAP 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks Ladder Up by 3 after Each Round Weight (135/95) 3,3,3,3, 6,6,6,6, 9,9,9,9…. 4 Minutes to Rest (the

  • WOD 010819:  Cardio City.

    WOD 010819: Cardio City.

    CrossFit: Strength: Push Press Warmup to 60% 2×3 at 70% 2×3 at 75% 3×3 at 80% Conditioning: 16 Minute ME EMOM A) Box Jumps (24/20) B) Shuttle Run (25ft) C) Cal Ski D) Cal Bike RX+: Same Hybrid: WOD 1: 15:00 AMRAP 20 Alt DB Curl & Press 20 Wt. Lateral Lunges 20 Wood Chops

  • WOD 010719: Soaring High!

    WOD 010719: Soaring High!

    CrossFit: Movement Prep: 1 Round 5 Power Snatches 5 Thrusters 200m Row / 450m Bike (Easy Pace on Rower/Bike) Conditioning: For Time 30 Power Snatches (75/55) 1k Row / 2400m Bike 60 Thrusters (75/55) 1k Row / 2400m Bike 30 Power Snatches (75/55) RX+: Power Snatches (95/65) Thrusters (95/65) Power Snatches (95/65) Hybrid: WOD 1:

  • WOD 010618: Stepping Into The Week Like…

    WOD 010618: Stepping Into The Week Like…

    CrossFit: Strength: Super Set A) Back Racked Reverse Lunges 5×10 (10 Per leg) AHAP B) Hammer Curls 5×10 (10 Per Arm) Conditioning: 13 Minute AMRAP 10 Back Squats (135/95) (Ground) 10 Burpees over Bar 40 Double Unders (120S, 20SSD) Cashout: 3 Rds 1 Minute Plank (Weighted) 30 Sec Rest RX+: Back Squats (155/105) BootCamp: WOD

  • WOD 010519: Saturday Smiles!

    WOD 010519: Saturday Smiles!

    CrossFit: Conditioning: Teams of 2 8 Minute AMRAP 10 DB Bench Press (50/35) 10 Cal Ski 90sec Rest 8 Minute AMRAP 20 OHWL (45/25) 10 Push Press (115/75) 90 sec Rest 8 Minute AMRAP 14 Lateral Box Jump Overs (24/20) 10 2 Handed KB Squat Clean (24/16) BootCamp: WOD 1: Partner CHIPPER 80 Cal Bike/1200m

  • WOD 010419: Friday Night At The Disco

    WOD 010419: Friday Night At The Disco

    CrossFit: Movement Prep: Movement Prep 2 Rds Pick One: Beg: Kick Up to Handstand Inter: 30s HS Hold then 1 Tempo Descent Advanced: 3-5 Strict HSPU 10 Beat Swings (if pullups set up bands) 5 KB Swings Conditioning: Nate 20 Minute AMRAP 2 Ring MUs (Sub 4 C2B Pullups) 4 HSPUs (Sub DB Strict Press

  • WOD 010318: Ringing In The New Year With Ring Rows!

    WOD 010318: Ringing In The New Year With Ring Rows!

    CrossFit: Strength: Snatch Warmup 5 Minutes Snatch Complex 5 Sets 1 Pausing Snatch High Pull (Pause at Knee 3 Ssec) 2 Hang Squat Snatches Conditioning: For Time 21-15-9 Alt DB Snatch (50/35) Lateral Hop Over DB Burpee After Each Round 400m Run/500m Row/1200m Bike RX+: Alt DB Snatch (70/50) 500m Ski Hybrid: WOD 1: 15

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo