Blog

 UPCOMING EVENTS

Night of the Living Deadlift, Tuesday, Oct 30th.  Starts at 6pm – Lift weight, help animals.  You will have 3 attempts to complete a 1RM Deadlift in COSTUME.  Prizes will be handed out for heaviest lifts and best costumes.  Please register with your starting weight.  $10 entry fee will be collected the day of.  All proceeds will go to Ramapo-Bergen Animal Refuge.  Please show up around by 6pm.  Lifts will begin at 6:30pm.  The heavier your deadlift, the later you will lift.

Barbells For Boobs, Saturday, November 3rd.  Starts at 9am Please register your two-person team by going here.  You will also be signing up for heat times.  Teams can be male/male, male/female or female/female.  The first heat will start at 9:30am, you will be warming up on your own.  Join or fundraising team or donate by going to https://www.barbellsforboobs.org/fundraisers/crossfitsoar

Team RWB Wod for Warriors, Saturday, November 10th during classes – SOAR is coming together around Veterans Day to support Team RWB’s veteran enrichment programs with the Armistice Workout of the Day. Donate or join our team at https://donate.teamrwb.org/team/195294.


Monday
Ice Cream Makers
5 x 3

4 Rounds:
10 Toes To Bar
20 Slam Balls 30/20
10 V-Ups
20 DB Power Snatch 50/35

3 Rounds:
Turksih Sit-Up x 8/8
Roll Out x 8
Sumo Stance Good Morning x 8
Barbell Overhead Hold x 30 seconds

Tuesday
EMOM x 15
1) Hang Cleanx 3
2) Single Arm High Pull Weak side x 8
3) Single Arm High Pull Strong sdie x 8

15-12-9-6-3
Hang Power Clean 155/105
Burpee over the Bar

Wednesday
Fight Gone Bad
3 Rounds, 1 minute per station:
Wall Balls 20/14
SDHP 75/55
Box Jumps 24/20
Push Press 75/55
Row for Cals
Rest

Accumulate 2 minutes in a Front Rack Hold at 100% your 1RM Squat

Thursday
Take a Walk Annie
50-40-30-20-10
DUs
Sit-Ups
Walking Lunges

18 Minutes for Quality:
40M Double OH Carry
1 Arm Swing x 8/8
Single Arm Row x 8/8
10 T-Push-Ups
20 Russian Twists with no weight

Friday
Every 75s x 10 Sets:
Odd: Sumo Good Morning x 12
Even: Seated DB Press x 10
*Go up in weight each set*

45:15 x 5
1) Max Cal Row
2) Max DB Thrusters 50/35
3) Rest
Score = Total Reps

Saturday
2 Rounds:
Single Arm Farmers Carry x 80m
10 Nerve Flossing
Rest 30 Sec before next arm

5 Rounds:
10 Power Snatches 95/65
50 DUs

Complete 8 Rounds:
Bent Knee Hollow Hold x 10 seconds
Lemon Squeeze x 10
***Try to go unbroken***

Sunday
Every 90s x 8 Rounds:
Odd) Back Rack Reverse Lunge x 12 alternating reps
Even) Max Strict Pull-Ups

AMRAP 20:
10 Ring Rows
20 Push-Ups
30 Squats

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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