Tuesday 5/1/2018
Skill/Strength Pausing Overhead Squats 5 x 1 @ 60% 10 Second Pause in bottom of squat WOD 5 Rounds For Time: 10 Alternating Dumbbell Power Snatches (45/25) 40 Double Unders […]
Month: April 2018
We will be closed Monday, April 30, 2018. We will resume normal operations on Tuesday, May 1st. Thank you.
Friday 4/27/2017
U.S. Army First Lieutenant Omar Vazquez, 25, of HaMileton, NJ, assigned to the 2d Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, TX, died of wounds suffered April 22, […]
Thursday 4/26/2018
Skill/Strength Pause Front Squat Heavy Single WOD 4 Rounds, On the 4:00: 12 Thrusters (95/65) 15/12 Calorie Bike 200 Meter Sprint
Wednesday 4/25/2018
Skill/Minutes Snatch Strength Athlete pick weights 0-5: Heavy Triple Overhead Squat Minutes 5-10: Heavy Double Snatch Balance Minutes 10-15: Heavy Single Hang Squat Snatch WOD 5 Rounds: 400 Meter Run […]
Tuesday 4/24/2018
Skill/Strength 7 Sets, On the 2:00: 3 Hang Squat Cleans + Split Jerk *30 Double-Unders Before Each Set. Athlete’s Choice on Weights. WOD Every Minute on the Minute x 16 […]
Monday 4/23/2018
Skill/Strength Build to a Heavy Complex: 2 Push Jerks + 1 Split Jerk WOD 21-18-15-12-9: Box Jump Overs (30/24) Sumo Deadlift High Pull (115/80) Push Press (115/80)
Friday 4/20/2018
The “Batman” Hero WOD is dedicated to Sergeant Andrew Joseph Doiron, who, on Friday, March 6, 2015, was killed in action while serving on Operation Impact in Iraq at the […]
Thursday 4/19/2018
“CFP TRIATHLON” -1k Run (2 laps) -2k Row 3k Bike (1.9 miles) 2k Row 1k Run (2 laps)