Saturday, February 9th – Destiny Rescue Fundraiser Team WOD to fight modern slavery and sex trafficking.  Team registration coming soon.  We will be running heats from 8am – 11am.  There will also be jewelry on sale made by rescued girls.

Sunday, February 10th – Body Weight Strong Seminar for $85.  This is for anyone looking to improve handstands (especially with the Open coming), bent arm gymnastics strength, straight arm gymnastics strength which is great for tendon and ligament issues, and weighted mobility to help increase ROM in a more effective way.  Register HERE.

Sunday, February 17th – Athletic Performance Seminar.  This is for athletes who are tired of modifying workouts and /or always having something bothering them during or after a workout.  This will be limited to 12-15 people.  Details to come.

Friday, February 22nd – Open Workout 19.1!  Register for the 2019 SOAR Intramural Open here.

Front Squat 1RM

AMRAP 4 Minutes Power Clean and Push Jerk 135/95
AMRAP 4 Minutes Row (Cals)
AMRAP 4 Minutes Burpees

4 Rounds:
7 Deadlifts 275/185

4 Rounds:
Front Rack Hold x 50 seconds, goal is to work up to 85% your 1RM Front Squat
1 Arm Farmers Carry x 50m each arm HEAVY

AMRAP 7 Minutes:
3, 6, 9 etc..
Thrusters 95/65
C2B Pull-Ups

15-20 Minutes for Quality:
Alt Squat Thoracic Rotation x 10
Split Rock Back x 5 each leg with a 3 second pause at the stretch point
Alt. Deadbug x 10 slow
Rollout x 5
Bottom of Burpee x 10

4 Rounds, increasing in weight:
Sumo Good Morning x 5 x 41X1
DB Bench Press x 5 at 41X1

3 Rounds:
50 Slam Balls 30/20
50 Sit-Ups
100 DUs

20 Minute Cap
10 Alt. DB Power Snatches 50/35
15 Burpee Box Jumps 24/20
20 Alt. DB Power Snatches
15 Burpee Box Jumps 24/20
30 Alt. DB Power Snatches
15 Burpee Box Jumps 24/20
40 Alt. DB Power Snatches
15 Burpee Box Jumps 24/20
50 Alt. DB Power Snatches
15 Burpee Box Jumps 24/20

4 Rounds:
Curl Ups x 12
Lemon Squeeze x 12
1 Arm Swing x 15 per arm

5 Rounds, 3 minutes on, 1 minute off:
Row 15/12 Calories
10 Front Squats 155/105
Max Ring Muscle-Ups

EMOM x 28 Minutes
1) 15 Russian Swings 70/53
2) 10 Toes to Bar
3) 15 Push Press 115/75
4) Rest

10 Minutes for Quality:
1 Arm Waiters Walking Lunge + Press
*switch arms every 10m, perform a 1 arm press on every other step, press when the leg opposite the arm holding the KB is forward


17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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