Month: October 2015

WOD – 10/7/2015

SKILL Play with Ice Cream Scoops for 10 Minutes on Rings or Bar. WOD 100 DUs (sub 3:1 Singles) 75  Russian Swings 53/35 50 Burpees 75 DUs 50 Russian Swings 25 Burpees 50 DUs 25 Russian Swings Post scores to TrainHeroic.

WOD – 10/6/2015

We will have an 8 week Kettlebell Sport Class starting this Saturday (10/10).  Classes will be run by Rory Pollack who is certified through the International Kettlebell and Fitness Federation(IKFF).  All classes will be held on Saturdays from 8:45am-9:45am.   Total costs is only $99.  You will be learning a Kettlebell Sport Skill followed by a …
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WOD – 10/5/2015

STRENGTH/SKILL DAY Tempo (40X1) Back Squat – build to a heavy 8, then 2 x 8 @ 85% Strict Press – 5 @68%, 5 @72%, Max Reps @77% Kipping Pull-Ups 5+ Strict Pull-Ups:  EMOM x 10 3-5 Unbroken Kipping Pull-Ups 1- 4 Strict Pull-Ups (mix it between/after back squats/strict press): Accumulate 5-10 strict pull-ups Bar Hang …
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Last Kettlebell Sport Class

We have our last Kettlebell Sport Class at 10am on Saturday.  The last class will be covering Kettlebell Snatches.  You can attend this class even if you did not attend the other ones.  Open Gym will be held from 8am – 10am and then 11:30am – 1pm.

WOD – 10/2/2015

SKILL/STRENGTH EMOM x 10:  3 Position Power Snatch – ground, top of knee, mid thigh You can go up and down and weight as you please. WOD 3 Rounds: 20 Push Press 115/75 20 Knees to Elbow Scale 30 knees high if you can’t do K2E. Post scores to TrainHeroic.


17 Passaic Avenue
Hawthorne, NJ 07506

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