Monday, September 1, 2014


EMOM x 12 min.
*Pick two movements

10 Min. Cap
600m Run
20 Wall Balls
400m Run
20 Wall Balls
200m Run
20 Wall Balls
(If you don't finish, every 100m counts as 1 rep)

Sunday, August 31, 2014

Monday - "Roy"

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.He is survived by his wife Amy and three children, Michael, Landon and Olivia.

5 Rounds for Time of:
15 Deadlift 225/155
20 Box Jumps 24/20
25 Pull Ups
(40 Min. Cap)

Labor Day Schedule

Tomorrow we will only be open for 9:30am class & 10:30am class.

Thursday, August 28, 2014



15-12-9 of:
OHS 115/75
Lateral Barbell Burpee

At the 10 Min. Mark

3 RFT of:
50 Double Unders
10 Thrusters 115/75

At the 20 Min. Mark

3 RFT of:
200m Run
10 Ring Dips

(Clock stops at the 30 Min. Mark)

Wednesday, August 27, 2014


1 Full Clean
1 Hang Clean
1 Full Clean
1 Jerk
2 sets at 75%
2 sets at 80%

30 Clean & Jerk 135/95
(7 min. CAP)

**9:30 class may be starting a little late (maybe 10 min), sorry for the inconvenience. 

Tuesday, August 26, 2014


Big shout out to Coach and his team, the Philly Founders on their first match last night!! It was really awesome to watch; if you missed it you can watch the replay on youtube.  Next match this Thursday: Philly Founders vs. San Francisco Fire @ 10pm.

1 Push Press
1 Push Jerk
1 Split Jerk
2 sets @ 75%
2 sets @ 80%

21-18-15-9-6-3 of:
KB Swing 55/35
Pull Ups
Burpee Box Jump Overs 24/20
(18 min cap)

Monday, August 25, 2014

Tuesday - 1st Philly Founders Game Tonight

Hey All, 
Tonight is the first Philly Founders match; don't forget to go check out coach and cheer on his team! (@ 7pm).  We will try to get together at the gym to watch one of his matches if anyone is interested let me know!!

EMOM x 12:
Even: 5-8 Hanging Leg Raises
Odd: 3-5 Strict HSPU
(Add weight to leg raises and deficit to HSPU if possible)

5 Wall Climbs
20 KB S2OH 55/35 (10 each arm)
5 Muscle Ups