Strength and Conditioning Summer Camps – 2 different sets of dates.  Make sure you or your child is ready to dominate next season.  Middle School and High School/College.

YOGA/MOBILITY ON SUNDAYS – $15 Drop-In or 10 Pack of Speciality Classes for $109.  Non-members welcome.  10am and 10:30am.


Every 2 min x 7:
1 Snatch Pull (high pull), 1 Snatch, 1 overhead squat. Build every set.

Staggered Stance (one foot in front) Good Morning – 4 x 8

3 Rounds:
9 Power Snatch 115/75
12 Overhead Squats115/75
15 Burpees Over the Bar


Handstand Walking

Team of 2:
40 Push Jerks 155/105
80 Russian Swings 70/53
120 Box Jumps 24/20
1 person is rowing 15/12 cals while the other is working, keep alternating on the rower until all the reps are done.


3 x Max Ring Muscle-Ups

“Power Elizabeth”
Power Clean 135/95
Ring Dips

3 Sets:
10-12 Hammer Curls per arm
20 Band Pull Aparts


AMRAP 22 Minutes:
20 Slam Balls 30/20
100m Right arm farmers carry 70/53
100m Left arm farmers carry 70/53


DB Step Up 3 x 10/10 (20 alternating) with 100% of 10RM or whatever weight you used two weeks ago.

6 Rounds:
15 Thrusters 75/55
200m run




Push Press – Build to a heavy 10 in 12 minutes or less

4 rds:
20 Alternating DB Power Snatch 50/35
12 Toes to Bar

4 x max 1 arm DB Bench Press at 50/35


17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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