Month: September 2015

Kettlebell Sport Class 2

No regular classes on Saturday, 9/26/2015. Open Gym will be held from 8am-10am and 11am – 1pm. Our second Kettlebell Sport Class will start at 10am.

WOD – 9/25/2015

WOD “Karen” 150 Wallballs for time at 20/14lbs. We will be running this in two heats so you can have a rep counter. COMPARE TO 7/29/2015.   EXTRA Abs Post Karen time to TrainHeroic.

WOD – 9/24/2015

POWER Broad Jump – 5 attempts at a max distance broad jump. WOD 100om Row Time Trial 750m Row at 1000m pace 750m Row at 1000m pace 500m Row at 1000m pace 500m Row at 1000m pace You will have 2-3 minutes between intervals. Post 1000m score to TrainHeroic.

WOD – 9/23/2015

STRENGTH 15 Minutes to a heavy Deadlift x 5.  No misses.  If you miss, you are done. WOD 5 Rounds for Time: 5 Power Snatches 135/95 10 Box Jumps 24/20″ 200m Run Post scores to TrainHeroic.

WOD – 9/22/2015

SKILL/STRENGTH 15 Minutes to build to the heaviest 1 Strict Press + 5 Push Press without putting down the bar. WOD AMRAP 12 Minutes: 10 Burpess 10 Toes to Bar (scale with 15 knees) Compare to 7/21/2015. Post scores to TrainHeroic.


17 Passaic Avenue
Hawthorne, NJ 07506

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