Month: July 2015

WOD – 8/1/2015

NORMAL SCHEDULE:  Open Gym from 8am – 10am, 10am and 11am class, Open Gym from 12pm – 1pm. WOD As a Team, Inch Worm Style: Rowing Burpees to a Plate Walking Lunges Kettlebell Swings 53/35lbs You will find out the time domain tomorrow.

WOD – 7/31/2015

STRENGTH Deadlift – 15 Minutes to a 5RM. WOD EMOM Capped at 20 Minutes: Odd:  7 Toes to Bar Even:  10 Box Jumps 24/20″ Score is total Rounds and Reps.  Post scores to BoxHQ App.

WOD – 7/30/2015

WOD 15 Minutes to 1RM Strict Press Push Press – 3-3-3 Push Jerk – 5-5-5 Your first set of push press is heavier than your 1RM Strict Press and your first set of push jerks should be heavier than your heaviest set of Push Press.  Good luck :).   Extra Abs by Coach Post heaviest …
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WOD – 7/29/2015

STRENGTH STRICT Pull-Ups – 4 x max reps, rest 90 seconds between. WOD “Karen” 150 Wallballs for time at 20/14lbs. We will be running this in two heats so you can have a rep counter. Post biggest set of pull-ups and Karen time to BoxHQ App.


STRENGTH Power Clean – 12 Minutes to a 3RM.  Does not need to be touch and go.  Must be completed within 20 seconds of first rep. WOD 3 Rounds: 50 Double-Unders 7 Hang Power Clean and Push Jerk 135/95lbs Post weight and time to BoxHQ App.


17 Passaic Avenue
Hawthorne, NJ 07506

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