New Years Eve WOD

One Rep Push Jerks

Thursday Post Christmas WOD

Pre-Game

1 Rep Max Cleans. 

WOD- 12 Minute AMRAP

1 Power Clean 

1 Burpee

2 Power Cleans

2 Burpees

3 Power Cleans

3 Burpees 

4 Power Cleans

4 Burpees 

5/5

6/6

7/7

Continue on with the increasing ladder until the 12 minutes are complete.

12 Days of Christmas

Performed like the song. 1 Push Press, 2 Front Squats 1 Push Press, 3 Thrusters, 2 Front Squats 1 Push Press, 4 Hang Cleans, 3, 2, 1 and so on until you reach 12, 11, 10 and down. Weight Rx on the bar is 95/65. 

Sleep Well For 12 Days Of X-Mas Tomorrow

WOD IS BELOW....This Is A Site For Recipes

http://paleoporn.net/5-paleo-breakfast-recipes/ 

 

Holiday Party 5PM At The Box Tomorrow. Holiday Class Times On Facebook

Lucky 5 Today, Not 9 Rds Of Rowing

Benchmark Wednesday: Morrison...Glad To Be Home

Pre Game Is Hugs & Kisses For My Return Please & Thank You

HOPE YOU'RE ALL EXCITED. IM BACK TOMORROW AND READY TO GET BACK INTO WHOOPING SOME ASS AGAIN. MISS YOU ALL. SEE YOU SOON

Good Luck With a Your WOD's While Im Gone

8 Papers a Due...Most Have Talked To Me...Lucky Day For You All

INTERESTING....MANY FORMS AND PAYMENTS STILL DUE....NO WOD AGAIN TODAY. SORRY FOR THOSE WHO HAVE TO SUFFER. TEXT ME FOR WOD IF YOU'D LIKE TO KNOW.

ALSO, HOLIDAY PARTY SATURDAY DECEMBER 21st @ 5PM. SIGN UP AT THE BOX PLEASE

I MAY HAVE TO WAIT TO POST WOD's AGAIN UNTIL AUTO PAY PAPERS ARE ALL RETURNED OR YOU VERIFY YOU WILL NOT BE USING THE PROGRAM

Happy Friday

Weird....Payments and Papers STILL DUE

Payments & Forms STILL DUE!!!

Payments & Auto Pay Papers Due Please.....Now ;)

PAYMENTS DUE!! Lets See If We Can Get Them In Before January!!!!

Black Friday WOD...Thanksgiving Day WOD Was The Hero Nutts

TONIGHT IS A "CHOICE" BASED WOD. I WILL EXPLAIN TONIGHT IN CLASS

Rowing Intervals

Check Facebook for Holiday Class Times

Banded Barbell Kinda Week

Thursday 11/21 WOD

No Caption Needed......Fran

Banded Bench Press Plus Some Chippin'

Monday 11/18 WOD

EMOM/ Death By...Cleans & Push-Ups

Benchmark Wednesday- Blake

Usually done with 100 ft OH Walking lunge. We are doing 30 Steps to conserve space. 

Usually 

Burpee Mile Saturday 10AM @ Freehold Twp High School

Hi, Hey, How Are Yah?

WAY TO MANY PAYMENTS ARE STILL DUE!!....Pre Game is 6X3 Front Squat

Benchmark Wednesday- Roy.....Payments Due

Burpee Prep For Burpee Mile

Payments Due Please

1 Rep Max Push Press

Happy Halloween....EMOM- Every Minute on the Minute

Yes, The Pre Game is Basically A WOD Before The WOD

One Rep Max Week

How About That...

Benchmark Wednesday- Josh

Max Height Box Jumps

Heavy Thrusters AKA Chrusters

Yes, Its A Heavy Rx Kinda Week

Benchmark Wednesday- Karen. Long Sleeves and Hoodies Are In. If You Want Please Let Me Know

Who Wants A Spot On The Board Today?

Columbus Day WOD

Its Just One Of Those Days...

Tempo Back Squats

Pre-Game

6X3 Back Squats

321 Tempo

WOD- 21-15-9

TTB

Decline Push-Ups

Ball Slams

Benchmark Wednesday- LumberJack 20

There is a 400m Run after EACH movement. Don't be a whimp and miss this, get your ass here. 

We Should Run A Butts & Guts Class.....NOT!!

Hanging Around The Box Snatching

Our Warm-Up Will Always Be Someone Else's Workout

PAYMENTS DUE!! Ignore Pink WOD