Month: December 2014

WOD – 12/26/2014

No morning classes!  Friday classes are as follows:  3:45pm, 4:45pm(teens), 5:30pm, 6:30pm and 7:30pm.  No Open Gym from 2-3:30. SKILL Rope Climbs – If you have them, 2 Min AMRAP for Max Rope Climbs. WOD 200 Kettlebell Snatches 35/26lbs *You can switch hands as often as you want.  Kettlebell cannot touch ground.  If it does, …
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12 Days of Christmas – 12/24/2014

Only 8am, 9am, and 10am Class on 12/24.  Open Gym from 3-4pm on 12/24 and from 10-11 on 12/25 with Steve. 12 Days of Christmas 40 Minute Cap: 1 Wall Walk 2 Power Snatches 95/65lbs 3 Front Squats 4 Push Press 5 Box Jumps 24/20″ 6 Toes to Bar 7 Hang Power Cleans 8 Pull-Ups …
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WOD – 12/23/2014

CHRISTMAS EVE SCHEDULE:  8am, 9am, 10am ONLY. SKILL Skin the Cats – Accumulate 6-8 reps WOD Row 500m as hard as possible, Rest 2-3 minutes, Row 500m at 90% of above, Rest 2-3 minutes, Row 500m at 85% of above, Rest 2-3 minutes, Row 500m as hard as possible! *Lets say you row the first …
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WOD – 12/22/2014

STRENGTH/SKILL Front Squat Take 3-4 sets (2-5 reps) to warm-up to 5-10lbs more than last week (15-30lbs over 70%). Every 2:30, complete 3 reps at the above weight for 5 sets. HSPU Progression between sets. EXTRA HSPU Progression and… 3 Rds NOT for Time: 8/8 Single Leg Deadlifts (WATCH VIDEO) Max L-Hold on a pull-up …
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Class Wars – 12/20/2014

No Normal Classes Today!  Open Gym from 8-10am.  Parking is going to be crazy, please don’t block anyone in.  Coach Dave will be directing traffic.


17 Passaic Avenue
Hawthorne, NJ 07506

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