• 'Weekend Bliss!'


    Saturday May 25, 2016

    'Weekend Bliss!'

    A Partner WOD

    90 Situps

    80 Kettlebell Swings (53/35)

    70 Wall Balls (20/14)

    60 Shoulder to Overhead (95/65)

    50 Hammer Swings

    40 Assault Bike Cal

    30 Pullups

    20 Row Cal

  • Where's the Bar


    Friday, May 24, 2019

    ‘Where's the Bar’

    Skill: Wall Ball

    14 Min AMRAP

    Buy In: Run 400m

    10 Flips (45/35)

    10 Plate Squats

    10 Burpee to Plate

    10 Wall Balls (20/14)

    10 Push Ups

    200m Row

  • ‘Snatch Up Your Power’



    Thursday, May 23, 2019

    ‘Snatch Up Your Power’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Row 12 Cal

    10 Air Squat Jumps

    15 PVC Push Press

    10 Inchworms

    10 Bootstraps

    10 Active Thigh Stretch

    Wall Calf Stretch (30 Sec)

    SWOD: Hang Power Snatch

    -------------------------------------

    3 Rounds For Time:

    10 Snatch Grip Deadlifts (95/65)

    10 Hang Power Snatches

    10 Knees to Elbow

    10 Dumbbell Snatches (50/35)

    10 Dumbbell Overhead Lunges

    Immediate 200m Cash Out!!!


  • ‘Rubber Legs’



    Wednesday, May 22, 2019

    ‘Rubber Legs’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Lat Stretch

    Shoulder Mobility

    Grab A Bar

    ---------------------------

    SWOD: Front Squat 7RM

    WOD: 13 Min AMRAP

    10 Deadlifts (135/95)

    10 Front Squats

    5 Front Rack Lunges

    5 Front Rack Reverse Lunges

    30 Double Unders


  • ‘Survival Mode’



    Tuesday, May 21, 2019

    ‘Survival Mode’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Spiderman

    10 Medball Cleans

    10 Hand Release Push Ups

    30 Sec Cat Stretch

    Grab A Bar

    SWOD: Push Jerk

    Buy In: 200m

    4 Rounds for Time:

    10 Push Jerks (135/95)

    8 Back Squats

    6 Ring Rows

    4 Box Jumps (30/24)

    Immediate Cash Out: 400m Run


  • ‘The Clustering’



    Monday, May 20, 2018

    ‘The Clustering’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Lunges

    Bootstraps

    Shoulder Mobility

    Lat Stretch

    Couch Stretch

    Group Warm Up – Grab A Bar

    -----------------------------------

    Skill: Hang Clusters

    2,4,6,8,…

    Hang Clusters (95/65)

    Toes to Bar

    Wall Balls (20/14)


  • ‘Flip Out’

    WATCH VIDEO FOR EFFICIENCY TIPS!!!! And WEAR

    APPROPRIATE CLOTHES


    Saturday, May 18, 2018

    ‘Flip Out’

    5 Tire Flips

    Run 200m

    10 Squat Cleans (135/95)

    12 Cal Row

    12 Wall Balls (20/14)

    10 Back Squats

  • ‘Use Your Power’



    Friday, May 17, 2019

    ‘Use Your Power’

    Skill: Power Snatch

    14 Min AMRAP

    Buy In: 200 Double Unders

    10 Power Snatches (95/65)

    10 Flips (45/35)

    10 Toes to Bar

    10 Air Squat Jumps Over the Bar

    200m Row

  • ‘Clean Up Your Row’



    Thursday, May 16, 2019

    ‘Clean Up Your Row’

    Pre Warm Up – Starts 10 Minutes Before Class!!!

    Row 12 Cal

    10 Air Squat Jumps

    15 PVC Push Press

    10 Inchworms

    10 Bootstraps

    10 Active Thigh Stretch

    Wall Calf Stretch (30 Sec)

    ----------------------------

    Skill: Rowing

    Row 300m

    10 Burpee Step Overs

    10 Power Cleans (115/75)

    10 Reverse Rack Lunges

    10 Hand Release Push Ups


  • ‘You Can’t Stop Me’



    Wednesday, May 15, 2019

    ‘You Can’t Stop Me’

    Pre Warm Up - – Begins 10 min before class

    Run 100m

    10 CrossOvers

    10 Bootstraps

    Cat Stretch 30 seconds with Partner

    Lat Stretch

    Shoulder Mobility

    Grab A Bar

    ------------------------------------------

    SWOD: Deadlift

    WOD:

    7 Deadlifts (225/155)

    11 Pullups

    7 Dumbbell Snatches (50/35)

    11 Wall Balls (20/14)

    Run 100m


  • ‘Going Back In Time’


    Tuesday, May 14, 2019

    ‘Going Back In Time’

    Pre Warm Up – Begins 10 min before class

    Run 200m

    10 Air Squat Jumps

    10 Bootstraps

    10 Inchworms

    10 Spiderman

    10 Medball Cleans

    10 Hand Release Push Ups

    30 Sec Cat Stretch

    Grab A Bar

    -------------------------------

    SWOD: Back Squat 5RM

    4 Rounds for Time:

    10 Deadlifts (135/95)

    9 Back Squats

    8 Toes To Bar

    7 Kettlebell Swings (70/53)

    6 Burpees Over Bar

    Immediate Cash Out: 100m Run


  • ‘Devil, Don’t Press Me’


    EFFICIENCY TIPS ON DEVIL PRESS - WATCH VIDEO!!!!


    Monday, May 13, 2018

    ‘Devil, Don’t Press Me’

    Pre Warm Up – Begins 10 Min Before Class!!

    Run 200m

    Air Squat Jumps

    Lunges

    Bootstraps

    Shoulder Mobility

    Lat Stretch

    Couch Stretch

    Group Warm Up – Grab A Bar

    -------------------------------

    Skill: Devil Press

    Buy In: 400m Row + Push Ups (40/25)

    8 Devil Press (50/35)

    8 Box Jumps (24/20)

    8 Power Cleans (155/105)

    8 Ring Rows

    25 Air Squats

     


  • Hero WOD - One Mind 1 Force



    Saturday, May 11, 2019

    Hero WOD - One Mind 1 Force

    In Support of Jesse Crespo

    -----------------------------------------------------

    Jesse Crespo is the owner and Head Coach of CrossFit1 Force , a proud New Jersey State Trooper and an amazing father of four. On March 19, Jesse underwent routine jaw surgery and suffered a massive stroke in his cerebellum and a smaller stroke in the right frontal lobe of his brain.

    The strokes went undetected and Jesse was discharged from the hospital with extreme dizziness, nausea, and intense head pain. Five days later as the head pain continued to worsen, Jesse returned to the hospital. An MRI showed both strokes, and Jesse underwent an emergent craniotomy to save his life.

    Despite the enormity of the stroke in his cerebellum, Jesse continues to marvel his medical teams with his progress. There is no doubt that Jesse’s strength and fitness level saved his life. After being discharged from the hospital, Jesse will begin the workout of his life in an acute care facility where he can 100% focus on getting well-doing therapy multiple hours a day.

    ------------------------------------------------------------------------------------------------

    18 Min AMRAP:

    w/ a partner!

    One partner works for :30 seconds while the other rests

    18 Wall Balls 20/14#
    18 Kettlebell Swings 53/35#
    18 Box jumps 24/20"
    18 Burpees to a 45lb Plate

    -----------------------------------------------------------------------

    then, some other Hero Stuff!!!

  • ‘Still Hanging’



    Friday, May 10, 2019

    ‘Still Hanging’

    Skill: Hang Squat Clean

    15 Min AMRAP

    10 Hang Squat Cleans (115/75)

    8 Pullups

    6 Loaded Box Step Overs

    40 Double Unders

    250m Row

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