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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 the Team Series is going on.


Monday

“Loredo”

6 rounds for time:

24 Squats

24 Push-Ups

24 Walking Lunges

400m Run

Tuesday

Test Day

1RM Snatch

1RM Push Jerk

We have been working on both movements for the past 6 weeks, let’s see how the work pays off.

WEDNESDAY

Team of 2 Boat Race

5 Rounds for Time and Calories

Partner A runs 400m while Partner B is rowing for Calories

6 Rounds Alternating Tabata (start anywhere):
1) Ab Wheel Roll Outs
2) L-Holds from pull-up bar
3) Russian Swings 70/53

THURSDAY

TEAM SERIES #1

9-15-21

Synchro Thrusters 95/65

Synchro Burpees

FRIDAY

Team Series Workout #2

As a Team of 2,

120 Double-Unders each as a relay

120 Chest-to-Bar Pull-Ups in sets of 15

120 Hang Power Snatches 95/65 in sets of 15

120 Double-Unders each as a relay

SATURDAY

Team Series Workout #3

For time:
50 synchronized wall-ball shots 20/14
30 cleans, 135 / 95 lb.
50 synchronized wall-ball shots 20/14
20 cleans, 185 / 135 lb.
50 synchronized wall-ball shots 20/14
10 cleans, 225 / 155 lb.

Any style Clean as long as it starts on the ground and you finish standing tall with the bar in the front rack.

SUNDAY

Team Series Workout #4

As a Team of 2

100 Cal Row

100 Toes to Bar

Break it up any way you want.

 

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Hawthorne, NJ 07506

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