WOD

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...

WODs – 7/24/17 to 7/30/17

PADDLE BOARDING! – We will be going paddle boarding on August 5th! Anyone is welcome- even if you have never done it before. The only requirement is you do need to be able to swim ūüôā *Non-SOAR members are welcome!* Details and sign-up here. 31 Heroes – Two...

WODs 7/17/17 – 7/23/17

UPCOMING EVENTS July 23rd РFREE Event with Dr. Hartman:  Lower Body Assessments and Discussion at 1pm.  Details on #SOARSTRONG Facebook Group. July 23rd РCommunity Hike at 8am.  Details on #SOARSTRONG Facebook Group. August 5th РPaddleboarding...

WODs – 7/10/17 to 7/16/17

UPCOMING EVENTS July 23rd РFREE Event with Dr. Hartman:  Lower Body Assessments and Discussion at 1pm. July 23rd РCommunity Hike at 8am.  Details on #SOARSTRONG Facebook Group. August 5th РPaddleboarding at 10am.  Details on #SOARSTRONG Facebook...

WODs – 7/3/17 – 7/9/17

JULY 4th SCHEDULE – 8am/9am CLASSES ONLY! Monday Bench Press – build to heavy 3, then 2×3@90% 7 x 90s, rest 30s between rounds Run 200m, max air squats in time remaining 3 sets of 1 arm strict press x 10/10 100 Band Press downs Tuesday 8 Rounds: DL...

WODs – 6/25/17 – 7/2/17

Monday AMRAP 30 Minutes 200m run 20 Push-Ups 200m run 20 Box Jumps 24/20 200m run 5 Wall Walks Tuesday Clean – 2 touch and go reps EMOM x 10, add weight every set 5 rounds 5 Cleans 185/125 15 Burpees Wednesday Skin the Cats 5 rds: 45:15 Row for cals Strict Press...

WODs – 6/19/17 to 6/25/17

BOX NEWS Strength and Conditioning Summer Camps Р2 different sets of dates.  Make sure you or your child is ready to dominate next season.  Middle School and High School/College. YOGA/MOBILITY ON SUNDAYS Р$15 Drop-In or 10 Pack of Speciality Classes for...

WODS – 6/12/17 – 6/18/17

BOX NEWS! SOAR Cooking Class РSunday, June 25th.  For details and to register, go HERE. Strength and Conditioning Summer Camps Р2 different sets of dates.  Make sure you or your child is ready to dominate next season.  Middle School and High...

6/6/17 – 6/11/17 WODS

UPCOMING EVENTS Wednesday, June 7th – “Beyond the American Swing” KB workshop from 6pm – 9pm.¬† Cost is $50. Sunday, June 25th – SOAR Cooking Class from 2pm – 4pm. ¬†Come learn how to cook a delicious 3-course meal! ¬†Cost is $70. Here...

Personal Training

Have a unique schedule? We also offer personal training options. Email info@crossfitsoar.com to set up your Performance Care Assessment.

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Hawthorne, NJ 07506

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