1.6.16 WEDNESDAY “SASQUATCH”
Strength: 10min to establish 3rm Hang Squat Snatch Metcon: 45 Hang Squat Snatches…155/105 (6 Toes to bar EMOM) For Time (12min Time Cap)
1.5.16 TUESDAY “TABATA ASSAULT”
Strength: 3×3 Bench Press Metcon: Tabata= 8 Rounds of 20sec work, 10sec Rest. Tabata Assault Cals Tabata KB Swings…70/53 Tabata Cal Row Tabata Bench Press…135/95... Read More
1.4.15 MONDAY “FITNESS”
Strength: 3×3 Thruster- work up to a heavy triple from the rack Metcon: 4 Rounds of: 3min AMRAP of: 12 Thrusters…115/75 12 Chest to Bar... Read More
1.3.16 SUNDAY
No classes today. Relocating to: 19 Hagerty Blv. Unit 7 West Chester, PA 19382
1.2.16 SATURDAY
No classes today, relocating to: 19 Hagerty Blv. Unit 7 West Chester, PA 19382
1.1.16 FRIDAY “DOUBLE BEARFROG”
**LAST DAY AT OLD GYM** **MOVING DAY TODAY** 2 rounds: 400m Run 25m Bear Crawl 25m Burpee Broad Jump 25m Bear Crawl 25m Burpee Broad... Read More
12.31.15 THURSDAY “RESOLUTION”
*No 5pm, 6pm or 7pm Classes today* 4 Rounds of: 20 Burpee onto plate 16 Hang Snatches…115/75 3min Rest For Time HAPPY NEW YEAR EVERYONE!!!
12.30.15 WEDNESDAY “CLUB FOOT”
27…21…15…9 of: High Wall Balls…20/14…12/11 Toes to Bar For Time (12min Time Cap) Monday Jan 4th will be the first day of classes at the... Read More
12.29.15 TUESDAY “SPRINT COURSE”
5 Rounds of: 2min AMRAP of: 22 KB Swings…70/53 22 Box Jumps…24/20″ Remainder of 2min Cal Row 2min Rest For Total Reps
12.28.15 MONDAY “THRUSTWORTHY”
15min AMRAP of: 15 Chest to Bar Pull Ups 15 HSPU’s…25’s 10 Burpee Over Bar (EMOM of 5 Thrusters…115/75) For Total Reps Hoodies are IN!!... Read More