WOD

WODs – 10.16.17 to 10.22.17

SOAR Wars Event Details and Registration is up!  Go HERE. Monday: Every 30s x 7 min complete 1 Power Clean at 70% your max. Back Squat Bar x 10, 7 x 40%, 5 x 55%, 5 x 67.5%, 3 x 76.5%, 1+ x 85.5% 1 Mile Run Time Trial Tuesday: 5 Rounds of 40:20 KB Snatch 53/35 Left...

WODs – 10.9.17 to 10.15.17

BARBELLS FOR BOOBS – 10/14 AT 8AM, 9AM, AND 10AM CLASSES.  JOIN OUR TEAM HERE!  HEAT SIGN-UP HERE! Monday HS Walking EMOM x 20 Odd: 200m run (scale distance so they can hold at 40-55s) Even: 8 Hang Power Cleans 135/95, 8 Push Jerks 135/95 Tuesday Back Squat week 2...

WODs – 10.2.17 to 10.8.17

WOD AND WINE NIGHT – 10/6 AT 7PM, REGISTER HERE, ITS FREE! BARBELLS FOR BOOBS – 10/14 AT 8AM, 9AM, AND 10AM CLASSES.  JOIN OUR TEAM HERE!  Monday Back Squats at % Team Jackie 1000m Row 50 Thrusters 45/35 30 C2B Pull-Ups Partner 1 finishes the whole workout then...

WODs – 9.25.17 to 10.1.17

WOD AND WINE NIGHT – 10/6 AT 7PM, REGISTER HERE, ITS FREE! BARBELLS FOR BOOBS – 10/14 AT 8AM, 9AM, AND 10AM CLASSES.  JOIN OUR TEAM HERE!  We will be following (loosely) CrossFit.com for the next week while the Team Series is going on. SOAR will be closed on 9/30 and...

WODs 9.18.17 to 9.24.17

BROS AND BREWS NIGHT – 9/22 AT 7PM, REGISTER HERE, ITS FREE! WOD AND WINE NIGHT – 10/6 AT 7PM, REGISTER HERE, ITS FREE! BARBELLS FOR BOOBS – 10/14 AT 8AM, 9AM, AND 10AM CLASSES.  JOIN OUR TEAM HERE!  We will be following CrossFit.com for the next couple of weeks while...

WODs – 9.11.17 to 9.17.17

Monday “Hansen” 5 Rounds for Time: 30 Kettlebell Swings 70/53 30 Burpees 30 Straight Leg Sit-Ups Tuesday Back Squat 15 minutes to a heavy 3 Complete 4 x 3 at 85-90% of above, resting 2:30 between sets 10 Minutes for Quality Push Plank Hold on Rings x 5...

WODs – 9.4.17 to 9.10.17

BROS AND BREWS NIGHT – 9/22 AT 7PM, REGISTER HERE, ITS FREE! WOD AND WINE NIGHT – 10/6 AT 7PM, REGISTER HERE, ITS FREE! BARBELLS FOR BOOBS – 10/14 AT 8AM, 9AM, AND 10AM CLASSES.  JOIN OUR TEAM HERE!  LABOR DAY SCHEDULE:  ONLY 8AM AND 9:30AM CLASSES!...

WODs – 8.28.17 to 9.3.17

Check out our PRIVATE Facebook page for members for our upcoming Bros and Brews, WOD and Wine, SOAR Wars and Winter Gala events! ——> #SOARSTRONG Monday Skin the Cats 800m Run 5 rds: 12 Toes to Bar, 12 Slam Balls 30/20 800m Run Tuesday Amrap 5 min Row...

WODs – 8/21/17 to 8/27/17

Monday: 3 sets: 8 waiters squat left side at 75% 10rm Front Rack Step Up Rest 1 min 8 waiters squat right side at same weight 10 Groiners (slow mountain climbers) 5 Eccentric Ankle Dorsi Flexion EMOM x 10: 1 Snatch Deadlift  + 1 Hover Snatch Pull + 1 Hover Snatch...

WODs 8/14 – 8/20

Monday 1 Arm Shoulder Press, 3 x 6 @100% of weak sides 8-12RM. 3 x Max Strict HSPU or 3 x Max Seated DB Press resting 90s 3 rds: 400m 15 Power Clean and Push Jerks 115/75 50 DUs Tuesday 4rds of 45:15 Wallballs Pull-Ups V-Up Rest 3rds for QUALITY: 10 Rngs Rows at 4111...

WODs 8/7/17 – 8/13/17

Monday: Tabata Strict Chin-Up for total reps EMOM x 16: Odd: 1-5 Bar Muscle-Ups Even: 20 Alt DB Power Snatch 50/35 3 sets: Band Pull-Aparts x 20, Hammer Curl x 10 Tuesday: 15 min for Quality (start anywhere): Row 250m with Damper at 0 20s Bar Hang 10 one arm suit case...

WODs – 7/31/17 to 8/6/2017

Monday 1 Arm Farmers Carry 80-120m for max weight in 2 sets. Nerve Flossing x 5 after every set 4 Rounds for time: 7 Power Snatch 135/95, Barbell Push-Up x 14, 21 sit-ups Tuesday BB Front Rack Alternating Reverse Lunge 3 x 12 at moderate to heavy weight. AMRAP 10...

Personal Training

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Hawthorne, NJ 07506

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