One Year Ago… And here we are… Join us for our one year anniversary party!  The fun starts at 10:00am with an incredible team workout!  The DJ will be spinning the tunes and it is sure to be a great time!  We can’t wait to celebrate with all of you!!Read More

Continuing our quest to improve our weightlifting, the power snatch + snatch combination should reinforce full extension at the top and proper footwork for both the power and squat receiving positions. The metcon should be a burner. The weight should be moderately heavy where the first 15 front squats unbroken will be challenging but not...Read More

Our strength portion focuses on finding a 5 rep touch-and-go power clean and jerk. This means you may not reset with the bar on the floor between reps. You may reset your hook grip in the hang though. Since you are going for 5 quick reps, a power or push jerk are preferable as opposed...Read More

The beginning of class will focus on strength and skill. Warm up to a heavy 5 rep back squat and maintain that weight across 4 sets. Alternate those with handstand practice – kicking up to a wall and doing a handstand hold, wall walks, handstand push ups, kipping handstand push ups, handstand walks, freestanding handstands,...Read More

Today we’ll take the jerk from the rack. You may either split, power, push, or squat jerk depending on your personal preference. No matter what you choose, make sure you have a solid rack position to launch that bar off your shoulders and make sure your torso is vertical. Lock the elbows out as soon...Read More

John Dempsey is our inspiration for the December Member WOD. John grew up in Northeast Philadelphia and rowed competitively in high school and college. In his spare time, John likes to cook, play softball, and Crossfit (of course) He also likes to hang out with family and friends, and has been happily married for over...Read More

For the strength portion of the workout, doing a clean pull + power clean will help those who have an early arm bend. Remember to keep those arms loose through the first and second pulls (from the ground and from mid-thigh) The metcon is named after a “Who Wants to be a Millionaire?” question that...Read More

For this workout, you will row 500m and immediately attempt to do as many pull ups as possible. (Similar to “Lynne” with bench and pull ups) Rest as needed between sets. If you need to scale pull ups, choose a scale where you get 10+ pull ups in your first set (but don’t use such...Read More

During Strength today, we’ll be doing sets “across” on the bench press. This means that you’ll find an appropriate 10 rep weight and stick with it for all 3 sets. Spend some time warming up and exploring then, go for the 3 sets. Your last few reps in each set should be pretty challenging. Strength...Read More

For the strength portion, we are looking to establish footwork so that we do not move our feet from the power position (landing) to the OHS. Ideally your power snatch and your OHS have the same foot placement. In the metcon, you will work with a partner to get as many reps as possible at...Read More