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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 10/1 for a BIRTHFIT Coach Seminar.  Home WODs will be posted.


Monday

TEST DAY!  We will be starting a 6 week Back Squat, Bench Press, Deadlift cycle next week so we need to find some maxes!

1RM Back Squat

1RM Bench Press

Tuesday

6 Rounds for Time:

12 Thrusters 115/75

15 Box Jumps 24/20″

400m Run

Wednesday

Complete 3 rounds of max strict Pull-Ups or 5 four second negatives (ring row x 10 if no negative) superset with 10 Hollow Rocks

Amrap 3 Min:
Row 500m (Scale to 400m if you can’t finish 500m in 3)
then max rounds of 10 Slam Balls, 10 V-Ups
Rest 3 Min
Amrap 3 Min:
Row 400m (Scale to 300m)
then max rounds of 10 Slam Balls, 10 V-Ups
Rest 3 Min
Amrap 3 Min
Row 300m (Scale to 200m)
then max rounds of 10 Slam Balls, 10 V-Ups

Thursday

Handstand Walking

AMRAP 12 Minutes

7 Handstand Push-Ups

30 Double-Unders

Core with time remaining.

Friday

1RM Deadlift

AMRAP 10 Minutes

3, 6, 9, 12…

Synchro Burpee Box Jump Overs 24/20

Synchro Deadlifts 225/155

Saturday

HOME WOD!

AMRAP 20 Minutes:

20 Walking Lunges

20 Burpees

20 Alternating V-Ups (VIDEO)

Sunday

5K Run (Hawthorne Project Graduation Run)

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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