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Naughty or Nice! – Saturday, December 8th.  Naughty or Nice (NoN) is an annual, global opportunity to serve local children and families in our communities by giving a gift and getting a lift. Each year host gyms collect gifts for children by partnering with reputable organizations such as Toys for Tots, local children’s hospitals, homeless shelters and more. Last year we broke our goal of helping 3,000 kids by helping 3,178. This year, help us achieve our goal of helping over 5,000 children! Sign up NOW!

Register at https://www.boxtribetracker.com/2736/reg/!  First come, first serve.  We will start heats at 9am!

UGLY SWEATER GALA – Saturday, December 15th.  Pull out your Ugliest, Tackiest, Most Sparkliest & Festive holiday outfit and get ready to parrrtyyy! Join us as we celebrate another year of our amazing SOAR community. There will be prizes for all of the above-named categories so GET CREATIVE and don’t forget your dancing shoes!!

*This is NOT your regular Holiday Ugly Sweater Party THIS is the SOAR Ugly Sweater Gala! We look forward to seeing you all!

To make getting tickets easier, all you have to do is write your name on the list at SOAR and we will charge your card on file.   Tickets are $47 this year.  This includes all food and drinks for the night.

Not from SOAR? Just message via Facebook, email us at info@crossfitsoar.com or call us at 201-275-0212.


MONDAY
Fran
21-15-9
Thrusters 95/65
Pull-Ups

15 minutes for quality:
40m Single Arm Farmers Carry per arm
10s Ring Support
10 Bent Over Rows per arm
10 Alt. Shoulder Taps

TUESDAY
2 attempts at max distance bear hug carrie:
150/100lb Dball/Sandbag

5 Rounds:
2 minutes on, 2 minutes off
20/16 Cal Row
Max STRICT Toes to Bar

3-5 Rounds:
Pallof Press x 10 reps per side
Roll-Out x 10
Barbell Sumo Good Morning x 10

WEDNESDAY
1RM Deadlift
Max reps at 80% at slower down, faster up tempo

Death by:
1) 1 Burpee + 1 Power Clean 115/75
2) 2 Burpee + 2 Power Cleans
3) 3+ 3, etc…

THURSDAY
Bench Press:
Build to heavy 8, 2 x 8 at 90%
*Complete 20 Facepulls between sets.

21-15-9
Ring Dip
Hang Power Snatch 95/65

FRIDAY
10RM Single Arm Press and 10RM single arm High Pull
or
Max reps at 33% bodyweight if you are able to do max pull ups

EMOM x 18:
1) 6 Back Squats 225/155
2) Row 250/200m
3) 12 DB Hang Power Clean and Push Jerk 50/35

SATURDAY
Team of 2:
1 Minutes Max Strict Pull-Ups
2 Minutes Max Push-Ups
3 Minutes Max Jump Lunges
2 Minutes Max Sit-Ups
1 Minute Max Rope Climbs
*Rest 3 minutes and repeat*

SUNDAY
Handstand Walking

Tabata
Box Jump 24/20
RKBS 53/35
Burpees

*Complete 8 intervals of box jumps, rest 1 minute, complete 8 intervals of RKBS, rest 1 minute, complete 8 intervals of burpees. Score is total reps per movement.*

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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