12pm Open Gym is cancelled today. Sorry for any inconvenience.

Monday – 11.30.15 – Front Squats and a Sandwich

A little teamwork finisher for the Manalapan Braves travel baseball team!       Skill: Beginner: Empty Bar Front Squat (W/ whole hand) Advanced: 4×3 Hole Hand Front Squat WOD: 750m Row Then.. 3 Rounds 15 Thrusters (95/65) 12 Pull Up (C2B if Possible) Then.. 50 Wall Ball (20/14)    

Saturday – 11.28.15 – Press/Climb/T2b

  WOD: 4 Rounds For Time: 12 Push Press (135/95) 1 Rope Climb 12 Toe 2 Bar 1 Rope Climb

Friday – 11.27.15 – Partner WOD

I hope you all had an amazing Thanksgiving with friends and family.  The FDC community that we have certainly made me feel thankful!  Just a reminder that classes are 9 and 10am only today WOD Teams of 2 AMRAP 25 30 Wall Ball (20/14) 20 Deadlift (155/105) 10 Hang Power Clean ***Pacer – 400m Run***

Open Gym suggested WOD

Happy Thanksgiving from the Teens of FDC Open gym format from 10-12 today.  Here is a suggested WOD: For Time: 150 sit up (5 Burpee on top of each minute) 100 HRPU (4 Burpee box jump 24/20 top of min) 50 Slam Ball (3 Burpee pull up on top of the minute)

11.25.15 – Lunges + Back Squats

Reminder – Holiday Schedule: No 8pm class Wednesday Thursday – Open Gym 10-12 Friday – 9am and 10am WOD only   Full Dimension hoodies are ready for pre-order.  Post to comments below or let a coach know.       Strength: 3 x 50ft. Back Rack Walking Lunge (Try to end heavier than last week)

Tuesday – 11.24.15 – Death by EMOM

Thanksgiving Schedule: Thursday – We will have one open gym session in the morning.  Time to be announced by wednesday. Friday – 9am/10am WOD Saturday – Normal Schedule   The kids (and Jay) having a little fun on the rowers! Skill: 10 Mintues of DU Practice   WOD: Death By EMOM (0-5) 5 Pull Up/

11.23.15 – The Dust On The Floor

          Warm Up WOD: 3 RFT 10 Med Ball Clean 10 Empty Bar Push Jerk WOD: 5 RFT 7 Clean and Jerk (135/95) 9 Burpee Finisher: 30 Strict Butterfly Sit Up (arms crossed)  

Saturday – 11.21.15 – Partner WOD

EMOM action! Partner wod 400m Farmers carry two barbells (135/95 on each) 30 simultaneous power cleans 20 simultaneous thrusters 10 simultaneous power snatch 400m farmers carry

Friday – 11.20.15 – Back Squat Triplet

Brian V. looking strong overhead!       Strength: 3 Sets not for time 50 Foot Back Rack Walking Lunge (AHAP) WOD: 4 Individually Scored Rounds For Time: On a 6 Minute Clock 400m Sprint 10 Back Squat (Crx 205/135 – Rx 175/115 – L1 115/85) 20 Toe Tap (Over Parallette)