Daily WOD

Strength: 5,4,3,2,1 Deadlift (work up to a heavy single) Metcon: 50 Double Unders 30 Toes to Bar 30 HSPU’s…25’s 25 Deadlifts…225/155 30 HSPU’s…25’s 30 Toes... Read More

17min AMRAP of: 40 Burpee Bar Touch 30 Snatches…135/95 50 Wall Balls…20/14…10/9 For Total Reps  

Strength: 3×5 Back Squat Metcon: 30…20…10 of: Back Squat…165/115 Toes to Bar For Time (12min Time Cap)  

22min AMRAP of: 22 Butterfly Sit Ups 22 Russian Twists…20/14 22 KB Swings…70/53 12 30m Shuttle Touches For Total Reps  

Strength: 3×5 Bent Over Barbell Row Metcon: 40 HSPU’s…45’s 1000m Row 3min Rest 30 HSPU’s…45’s 750m Row 3min Rest 20 HSPU’s…45’s 500m Row For Time... Read More

Strength: 6×2 TnG Snatch Metcon: 7 Rounds of: 6 Hang Cleans…185/125 6 Burpee Over Box For Time (10min Time Cap)   Sign up below for the... Read More

**OPEN FOR FITNESS TODAY** Strength: 3×2 Thruster Metcon: 7min AMRAP of: 30/25 Cal Assault Bike 30 KB Single Arm Snatch…70/53 30 Thrusters…95/65 30 Chest to... Read More

Strength: 5×3 Shoulder Press Metcon: 4 Rounds of: 20/15 Cal Assault Bike 21 SDLHP’s…115/75 21 Shoulder to OH…115/75 21 Pull Ups 3min Rest For Time... Read More

20min AMRAP of: 24 Butterfly Sit Ups 12 KB Swings…70/53 12 30m Shuttle Touches For Total Reps    

Strength: 5×3 OHS Metcon: 5 Rounds of: 40 Double Unders 12 OHS…135/95 For Time (12min Time Cap)  

Strength: 8min to work up to a heavy Snatch Metcon: 5 Rounds of: 3min AMRAP of: 20cal Row 10 Burpee Box Jump Over…24/20″ 15 Hang... Read More

Strength: 2×8 Back Squat Metcon: 2 Rounds of: 70 Wall Balls…20/14…10/9 40 Chest to bar pull ups 3min Rest For Time (15min Time Cap)  Mark... Read More

ENDURANCE: 100/80cal Assault Bike 2000m Row (EMOM of 7/4 Push Ups) For Time  (25min Time Cap)   OLYMPIC- Snatch

With a partner complete the following: 2 Rounds of: 50 Shoot Throughs 60 KB Single Arm Snatches…53/35 70 Burpee onto plate 80 Thrusters…95/55 3min Rest... Read More

Strength: 5×3 Strict Chest to Bar Pull Ups Metcon: 3 Rounds of: 12 Hang Cleans…185/125 75 Double Unders For Time (12min Time Cap)  

27…21…15…9 of: Toes to Bar OHS…95/55 (EMOM of 3 Burpee Box Jumps…24/20″) For Time (15min Time Cap)  

Strength: 3×3 Front Squat Metcon: 4 Rounds of: 4min AMRAP of: 20/15 Cal Assault Bike 20 KB Swings…70/53 5 Wall Walks 10 30m Shuttle Touches... Read More

Strength: 3×3 Shoulder Press Metcon: 12min AMRAP of: 30 Chest to Bar Pull Ups 30 S2OH…135/95 30 Cal Row 30 Butterfly Sit Ups For Total... Read More

Strength: 3×5 TnG Snatch Metcon: 21…15…9 of: Thruster…115/75 Snatch…115/75 Burpee Bar Touch 1min Rest between sets For Time (17min Time Cap)  

ENDURANCE: 2 Rounds of: 50cal Assault Bike 1000m Row 100 Double Unders 800m Run 5min Rest For Time   OLYMPIC- Clean n Jerk

7 Rounds of: 15 Box Jumps…24/20″ 5 Shoot Throughs 10 KB Swings…70/53 For Time (15min Time Cap)  

Strength: 5×1 Power Clean- work up to a heavy single. (not looking for a 1rm) Metcon: 3 Rounds of: 500m Row 8 Burpee Over Bar... Read More

3 Rounds of: 4min AMRAP of: 20 HSPU’s…25’s 6 30m Shuttle Touches 40 Wall Ball Sit Ups…20/14 40 Wall Balls…20/14…10/9 4min Rest For Total Reps... Read More

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)  

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

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

No classes today. Relocating to: 19 Hagerty Blv. Unit 7 West Chester, PA 19382

No classes today, relocating to: 19 Hagerty Blv. Unit 7 West Chester, PA 19382

**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

*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!!!

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

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  

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