1) Remember Friday is the 1st, please get your payments in this week. Also if you haven’t signed our digital waiver please click on the blue tab at the bottom of the page.

2) Get ready for the Co-Ed Throwdown this Sunday!!!

Conditioner: 2 Person Team – 1 athlete works at a time

Buy In: 400m Partner Run

-50 WallBalls (20,14)

-10 SDHP (Red,Yellow)

-100m partner run

-40 WallBalls (20,14)

-20 SDHP (Red,Yellow)

-100m partner run

-30 WallBalls (20,14)

-30 SDHP (Red,Yellow)

-100m partner run

-20 WallBalls (20,14)

-40 SDHP (Red,Yellow)

-100m partner run

-10 WallBalls (20,14)

-50 SDHP (Red,Yellow)

-100m partner run

1) Remember Friday is the 1st, please get your payments in this week. Also if you haven’t signed our digital waiver please click on the blue tab at the bottom of the page.

2) Tomorrow is the 1st Friend and Family day. Each member can bring 1 family member or friend for free so they can experience what we do.

3) Get ready for the Co-Ed Throwdown this Sunday!!!

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Strength: Overhead Squat  6-6-6-6-6-6

Conditioner: 10 Rounds

-25ft Overhead Plate Lunge (45,25)

-25 ft Burpee Broad Jump

Strength Skill:

1) 4 sets of Max Handstand Hold

2) 4 Sets of Max Ring Pull-Ups

Conditioner:

-5 Pull-Ups

-10 WallBalls (20,14)

-15 KB Swings (red,yellow)

Strength: 20 Mins to establish a double Hang Clean

*You cannot drop the bar between reps

Conditoner: 5 Rounds – 15 Time Cap

-5 Box Jumps (24,20)

-5 Hang Cleans (135,95)

-5 Strict Pull-Ups

-5 Front Squats (135,95)

Skill: Hollow Rock / Arch Rock

4 Rounds

-10 Hollow Rocks, scale will be a 15 sec Hollow Hold

-10 Hand Release Push Ups

-10 Arch Rocks/ scale will be a 15 sec Arch Hold

Take 5 Min Break, then…

Conditioner: 20 Min AMRAP

-10 T2B

-15 WallBalls (20,14)

-200m Run

Conditioner: 20 Min AMRAP

-20 Yard Buddy Carry

-after each 20 yard carry each athlete must do 3 burpees once your done switch the person who is carrying and continue on like this… the score will be total burpees as a team.

Scale down will be farmers carry using kettlebells.

STRENGTH: DEADLIFT 6-6-6-6-6

CONDITIONER: FOR TIME (IN ANY ORDER)

800M RUN

500M ROW

100KB SWINGS (RED, YELLOW)

*Attention Everyone, we need everyone to update their waivers. We are going paperless. You’ll notice the blue tab that says “Sign Our Waiver” below, please fill it out, it will only take 2 mins. If you do not have it filled out by next week we cannot let you workout until you do, so instead of waiting in line at the gym to do it, get it done now… Thanks

**Remember to vote for us as Best Crossfit Gym on Philly Hot List, use the link on the right.

***Also, starting next Thursday, we are making the last Thursday of each month “Bring a friend or family member for free day” Any member will be allowed to bring 1 person to check out what we do. It will still be a partner WOD, just less technical movements that are scalable for any level of fitness but still a killer workout!!! Get your friends and family in before the summer ends!

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Skill: Turkish Get Ups

Conditioner: “Cindy”  20min AMRAP

-5 Pull-Ups

-10 Push-Ups

-15 Air Squats

*Remember to vote for us as Best Crossfit Gym on Philly Hot List, use the link on the right.

**Also, starting next Thursday, we are making the last Thursday of each month “Bring a friend or family member for free day” Any member will be allowed to bring 1 person to check out what we do. It will still be a partner WOD, just less technical movements that are scalable for any level of fitness but still a killer workout!!! Get your friends and family in before the summer ends!

So here is a little inspiration to all woman, and men! She can squat, clean, jerk and snatch more than most men!!!! Ksenia Maximova is 18 year old and only weighs 128lbs, she is 2013 Junior World Champion in the 58kg category she is squating 170kg (375lbs) in the video below and makes it look down right easy!!!

She won the Junior World title with a 205kg Total (94kg “207lbs” Snatch and 111kg “244lbs” Clean & Jerk).

Skill / Strength: Full Clean from the Floor – Work to heaviest possible

Conditioner: 5 Rounds

-20 KB Swings (Red,Yellow)

-20 Burpees

*We have done this a few times. Record your time and compare to the past, if you don’t have a previous time written, save it, we will do this again…

15 MINUTES AMRAP

5 DEADLIFTS (225,155)

10 PULLS UPS (ANY STYLE) MUST BE ABLE TO PERFORM 6 STRICT TO PERFORM ANY OTHER STLE

200M RUN

5 MINUTE REST:

FOR TIME:

100 BAR HOPS

100 KB SWINGS (RED, YELLOW)

2 MINUTE REST

MAX KNEES TO ELBOW UNBROKEN