Wednesday – 5.25.16 – Double Clean Chipper

Sameer getting it in while in Florida!   WOD: For Time: 20 Cal Assault Bike 30 Hang Power Clean (Crx 185/125 – Rx 135/95 – L1 95/65) 40 Alternating Pistols (Sub High Box Step Up) 30 Hang Power Clean 200m Sled Push (90/45)


Tuesday – 5.24.16 – Press + AMRAP

Yesterday was Natalie’s last day at the box She has been a part of this community for a long time and we all wish her well on her move to Hoboken. ┬áCome visit!!!! Strength: Complex: 1 Push Press + 1 Push Jerk x 3 (ahap) WOD: AMRAP 20 400m Run 5 Muscle Up 10 HSPU


Monday – 5.23.16 – Back Squats + Triplet

Golden Ticket! Strength: 3RM Back Squat WOD: 3 Rounds For Time 75 Double Under 50 Air Squat 25 Burpee


Saturday – 5.21.16 – Team WOD

WOD: Teams of 3 AMRAP 20 5 power snatch 95/65 10 push up 20 air squat **Pacer is 30 slam ball**


Friday – 5.20.16 – “Sisson”

Saturday Schedule Update: 8-9am – Open Gym 8:30-10 – BBC 10-11 – WOD U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived


Thursday – 5.19.16 – Deads + Triplet

It ain’t over til the last person is done..love this crew! Gainz Tempo Deadlifts WOD: 3 Rounds For Time 400m Run 21 Ring Dip 12 Deadlift (CRx 315/225 – RX 255/155 – L1 185/125)


Wednesday – 5.18.16 – Chipper

2 of these 4 are moving away from us  Make them stay!!!! Warm Up WOD 21-15-9 Calorie Row PVC Thruster Skill: Hollow/Arch Transition WOD For Time: 1K Row 75 Wall Ball (20/14) 50 Pull Up


Tuesday – 5.17.16 – GAINZ Sammich + Couplet

Welcome back John! Gainz: 3RM Push Press WOD: 14 Min Clock: AMRAP 7 7 Power Clean (95/65) 21 DU then… 7 minutes to est. 1RM power clean + push jerk


Monday – 5.16.16 – Back Squats + Triplet

Cash and Rachel hitting Randy Strength: 4RM Back Squat (increase from last week) WOD: 30-20-10 Russian KB Swing (70/53) Reverse Goblet Lunge Burpee


Saturday – 5.13.16 – TEAM WOD

Saturday Schedule will slightly change: 8am – open gym Barbell Club – 8:30-10 WOD – 10-11 #7:30recruits WOD: Teams of 3 AMRAP 28 7 Burpees 21 Anchored Sit Up **Pacer 1 – 400m Run **Pacer 2 – 500m Row