Month: May 2016

WOD – 6/1/2016

STRENGTH Push Press 5-5-5-5-5 All sets are HEAVY.  Lowest and highest set should be within 10lbs of each other.  First set will be around 80-85%. ACCESSORY Bent Over Barbell Row – 3 x 8-12 reps, rest 90s between sets. Compare to 5/11/16. EXTRA Lots of shoulder stretching! Post scores to TrainHeroic.

WOD – 5/31/2016

SKILL Double or Triple Unders WOD “Annie” 50-40-30-20-10 Double-Unders (3:1 Singles) Sit-Ups Compare to 8/11/2015 EXTRA Russian Swings – 3 x 20 unbroken reps HEAVY, rest 60s between sets. Post scores to TrainHeroic.

WOD – 5/28/2016

WE ARE CLOSED THIS SATURDAY AND SUNDAY.  MURPH ON MONDAY AT 8AM, 9:30AM AND 11AM ONLY! HOME WOD Find the steepest hill you can find by your house and… 8 rounds NOT for time: Sprint the Hill (should take 30-45s at the most, don’t go longer than that) 10 Squat Jumps Walk to the starting …
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WOD – 5/27/2016

Friday – No Open Gym from 12:30pm –  2:45pm, No 7:30pm Class.  Rest of the day is a normal schedule. Saturday/Sunday – SOAR will be closed both days.  A Home WOD will be posted for Saturday. Monday – “Murph” at 8am, 9:30am and 11am only. STRENGTH DB Step-Ups – 3 x 10 per leg 24/20″ …
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WOD – 5/26/2016

SKILL Skin the Cats WOD 30-20-10 Kettlebell Snatch 53/35lbs 400m EXTRA Core Post scores to TrainHeroic.  


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Hawthorne, NJ 07506

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