MASTER YOUR SQUAT – Tuesday, October 16th at 7:30pm. This is a free event that will be run by two Physical Therapists.  Learn the best way to squat for you!

NIGHT OF THE LIVING DEADLIFT – Tuesday, October 30th.  Details coming soon!

BARBELLS FOR BOOBS! – Saturday, November 2nd starting at 9am.  2 Person Team Workout.  Donate or join our fundraising team HERE!

Bar Muscle-Ups
Goblet Squat 70/53

3 – 5 Rounds:
12 Alternating Single Leg Deadlifts with a KB
6/6 Single Arm Bent Over Rows
6 Roll Outs
40m Overhead Carry per arm

EMOM x 15:
1) Hang Power Snatch x 3
2) Single Arm Press Weak Side x 8
3) Single Arm Press Strong Side x 8
***Go up in weight every round on both movements.***

AMRAP 9 Minutes:
3, 6, 9, 12, etc…
Power Snatch 115/75
Box Jump Over 24/20

6 Rounds:
60 Double-Unders
30 KBS 53/35
15 Burpees

3 Rounds:
Pallof Press x 5
1 Arm Farmers Carry x 40m per arm

EMOM x 12
1) Front Rack Step Up x 10 on weak side
2) Max Unbroken Strict Chin-Ups
3) Front Rack Step Up x 10 on strong side
4) Rest

15 – 12 – 9
Deadlift 135/95
Hang Power Clean
Front Squat
Push Jerk

45:15 x 4
Strict Toes to Bar
DB Viper Press 50/35
Russian Swing 53/35

10 Minutes for Quality:
Push Plank Hold on Rings x 5 Breathes
1 Arm Overhead Hold x 5 Breaths
Romanian Deadlift x 8 with a 5 Breath hold at the bottom

Mary Elizabeth
Squat Cleans (135/95)
Handstand Push-ups
Calorie Bike or Row
Wall Ball Shots(20/14)
Pull Ups

Every 90s x 8:
Odd: Tempo Deadlifts x 8 (31X1)
Even: Tempo Ring Dips x 8 (31X1)

6 x 250m Row all out.
Rest 4 minutes between sets.


17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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