Tuesday (2019NOV26) – WOD

by | Nov 25, 2019 | WOD

Due To Hazardous Road Conditions, 5:45AM, 7:00AM, & 9:30AM Classes are cancelled.  We will reassess road conditions & safety tomorrow morning for the Noon Class & the Night Classes. Thanks for your understanding. WOD: 10 Rounds: 10x Deficit Push Ups...

Monday (2019NOV25) – WOD

by | Nov 24, 2019 | WOD

Weightlifting:  Hang Squat Snatch (Above Knee) + Squat Snatch @75% 1x(1+2) @80% 1x(1x2) @85% 1x(1+1)   WOD: 12x Thrusters (115/75#) 250M Row 9x Thrusters (115/75#) 250M Row 6x Thrusters (115/75#) Rest 3 Minutes 6x Thrusters (115/75#) 250M Row 9x Thrusters...

Saturday (2019NOV23) – “Hey Buddy”

by | Nov 23, 2019 | WOD

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. Chris’ badge number was 38, hence the 38 total repetitions per round...

Friday (2019NOV22) – WOD

by | Nov 21, 2019 | WOD

Strength:Snatch Grip OH Lunges2 x 3 @ Heavy2 x 3 @ Heavier1 x 2 @ Heaviest Accessories:10min EMOMHalf Kneeling KB Press 5 x 5 @ Medium WeightInverted Barbell Row 5 x 8-10 Endurance:5min AMRAP50cal BikeME Box Jump Overs...