Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am.
Classes are almost full. I am collecting donations now.
We will be going to JC’s Saturday, May 12th…Save the date!
12 Min EMOM
2 Power Snatch + 1 Hang Squat Snatch
Build to a heavy single.
Every 1:30 for 12 sets (18min)
12 x 40yd Sprint
“Goodell” 5 RFT – 400m Run 20 Wall Balls 20/14 14 Kettlebell Swings 53/35 38 reps of “X” X = Round 1: Push-Ups Round 2: Air Squats Round 3: Pull-Ups Round 4: Alternating Lunges Round 5: Burpees This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on…
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. 20 min AMRAP 20 Weighted Step Ups 24/20 35/25 in ea Hand 10 Pull Ups 20/15 AAB 10 HSPU Skill work
3RDs 15 Reverse Hypers 10 BB Good Mornings 10 Broad Jumps 15 min to Establish 1 RM Deadlift With a Partner Complete: 22 min AMRAP 2 Rope Climbs 2:1 4 HSPU 2:1 8 Thruster 115/85 16 Push Press 115/85 32 Deadlifts 115/85
We are closed Christmas Day! 12 Days of Christmas 1- Sq. Clean 185/125 2- Bar facing Burpee 3- Deadlift 185/125 4- DB Power Clean 45/30 5- DB Push Press 45/30 6- Alt. DB Snatch 45/30 7- Pull Up 8- Alt. Pistols 9- Walking Lunge 10- HR Push Up 11- Bar Hops 12- Burpee Wall Ball…
Strength/Skill – Clean High Pulls Two rounds of: AMRAP in 2 minutes of: Power clean, 135#/95# rest one minute, then… AMRAP in 2 minutes of: Front Squat, 135#/95# rest one minute, then… AMRAP in 2 minutes of: Shoulder to overhead, 135#/95# Rest two minutes before 2nd round; combine reps from both rounds and total for…
Strength: Deadlifts: Work up to a heavy 5 Cindy 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats