On Monday September 2nd, we’ll be hosting our Labor Day Friends and Family Event, and all are welcome to attend. We do this every season and if you missed it back on July 4th check out this video! Come be a part of the action doors open 9:00am, and our Hero Workout will begin at...Read More
You may have noticed that we’ve seen a lot less of Coach Brian around the gym. He’s been going through a transition in his career and while we wish his next move would have kept him closer to Conshohocken, we’re beyond excited for this guy! From the time he (and Kelly) came to us, he’s...Read More
Growing up in the Lehigh Valley, playing team sports -especially soccer and volleyball, and being outside were always important to Sara. Once high school ended, so did classic team sports, besides joining intramural leagues through college, and continuing through adult leagues. Without a structured sport schedule, Sara felt a little lost when it came to...Read More
EMOM x 12 A. Farmers Carry x 2 Gym lengths (70/53) B. Strict Press 8,8,8,8 C. Weighted Russian Twist x 20 AMRAP in 10 minutes 12 Box Jumps (24/20) 21 Ab Mat Sit-ups 12 One Arm Dumbbell Thrusters (6R/6L)(50/35) Read More
“Nancy and Diane Go for a Run” In Teams of 2 5 Rounds for Time Run 400M 21 Handstand Push-ups 21 Overhead Squats (95/65) *run together / split work at will / one works at a timeRead More
For today your score is the total number of reps across all three AMRAPS. You’re not expected to complete all 3, just get as far as you can in each. If you are able to complete a full round, start over and work for the full 4 minutes each time. “Lead Foot” AMRAP 4: 27...Read More
Push Press Every 2 Minutes for 5 Sets Starting at 60% and building to a heavy double 0:00 – 2 reps 2:00 – 2 reps 4:00 – 2 reps 6:00 – 2 reps 8:00 – 2 reps For Time 21-15-9 Shoulder to Overhead (135/95) Sand Bag Over The Shoulder (100/75) 42-30-18 Overhead Plate Lunges (45/25)...Read More
Start the workout today dialing in bar muscle ups and taking plenty of time to pin point your dead lift loading and technique. “Napalm” 2 Rounds: 10 Bar Muscle-Ups 20 Barbell-Facing Burpees 30 Deadlifts (225/155) 40 Wallball Shots (20/14)Read More
For strength today we’ll be completing waves of front squats on the :90. 3 total rounds are prescribed here, so you will go 5,3,1 then repeat that for 2 additional rounds. Keep in mind that the percentages given are for those who have a solid understanding of what their personal 1RM is and that it...Read More
For Time (cap 35) “Jump Town” 1 Round: 800 Meter Run 80 Double-Unders 21 Hang Power Cleans (135/95) Directly into… 2 Rounds: 400m Run 40 Double-Unders 15 Hang Power Cleans Directly into… 3 Rounds: 200m Run 20 Double-Unders 9 Hang Power CleansRead More
