Category Archives: Uncategorized
FIT WARS IS BACK!! Skill: Spend 10 minutes working Power Clean Positions + Cycle efficiency to Jerk WOD: 4 Rounds 3 minute clock 400m Run Max Rep Power Clean and Jerk (Crx 185/125 – Rx 155/105 – L1 105/75) Rest 2 min. Score is total # of CNJ
Such great support from the FDC family at Lululemon! WOD: 50-40-30-20-10 KB Swing (53/35) HRPU Air Squat
This Saturday join coach Jill for a bootcamp demo at the Lululemon store in the freehold mall! WOD: 30 min running clock every 5 min complete 400m sprint + 3 squat clean (keep weight same across all sets – go HEAVY)
Show up at 7;45 on a Sunday and I know where your heart is. Love this crew! Part A: “Annie” 50-40-30-20-10 Double Under Ab Mat Sit Up Part B: Teams of 3 3 Rounds AMRAP 2 Max 20m Sled Push (90/45) Rest 2 min
Alicia cruising through “King Pelican” – sick job on those pull ups too!! WOD: For Time 1k Row 50 Box Jump Over (24/20) 25 Back Squat (from rack) (225/155)
We are currently in our 5th year of business and for 4+ of those years Austin has been a fixture in the box. Starting as a member and progressing to a coach he sure takes pride in helping people find the best versions of themselves. It is impossible to write all the things I feel
“Warsen” 4 RFT 27 Wall Ball (20/14) 16 Deadlift (225/155) 8 Burpee Box Jump (24/20) 3 Rooe Climb 400m Run
NO OPEN GYM TOMORROW: If you can’t wake up early for our 7:45am beach WOD at Chapel Beach Club in Sea Bright get out there and apply your fitness outside the gym! Get ready for a RIDICULOUS week of WODs!!
8-10 Open Lift 10-11 In house WOD #1 Impressive 3rd and final CNJ for Roy in his first meet!