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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
EMOM x 16
1)Strict Chin-Up x 5-10 (add weight if you can)
2)1 Arm High Pull x 10-20 Weak Side
3)1 Arm High Pull x 10-20 Strong Side
4) Back Squat x 12, 10, 8, 6

AMRAP 15:
20 Push-Ups
50 Air Squats
*CrossFit.com WOD*

TUESDAY
Barbell Gymnastics:
Every 90sx 5, go up in weight each set:
1 Clean DL
1 Hang Clean Pull
1 Power Clean
1 Push Press
1 Push Jerk

As a Team of 2:
30 Power Clean and Jerks 95/65
25 Power Clean and Jerks 115/75
20 Power Clean and Jerks 135/95
15 Power Clean and Jerks 165/115
10 Power Clean and Jerks 185/125
5 Power Clean and Jerks 205/155
***Capped at 15 minutes***

WEDNESDAY
AMRAP 3
10 KBS 53/35
7 Burpee Box Jump Overs 24/20
Rest 3 minutes
Repeat for 2 more rounds.

15-20 Min for Quality:
10 Lateral Shuffles each direction (20 total)
10 Push-Up Shoulder T’s ( not taps)
5 Pistol Negatives on a box
15 sec Handstand Hold

THURSDAY
Every 75s x 8
1) Sumo Stance Goodmorning x 15
2) Double DB or KB Strict Press x 12-15

100 Walking Lunges
80 Sit-Ups
60 Alt DB Power Snatches 50/35
40 Stretch Push-Ups
20 C2B Pull-Ups

FRIDAY
As a Team of 2:
500 Calorie Row, Rotate every 25 calories.
*Every time you switch, the person who rowed must complete 1 rope climb.

8 Unbroken Rounds!
Bent Knee Hollow Hold x 10
Lemon Squeeze x 10

SATURDAY
Naughty or Nice!
“Naughty”
15-12-9
Power Snatch 95/65
30 Double-Unders
Thrusters 95/65
30 Double-Unders

“Nice”
15-12-9
Power Snatch 75/55
30 Double-Unders (60 Singles)
Thruster 75/55
30 Double-Unders (60 Singles)

“Elf” (Kids 14 and Under)
4 Rounds
10 Kettle Bell Swings
20 Single Unders
10 Plate Jumps (15#)
20 Single Unders
*Plate jumps are like box jumps to a plate.

SUNDAY
4 Sets, go up in weight as you can:
Bulgarian Split Squat x 8-12
Rest 30s between legs
Bent Over DB Row x 12-15
Rest 30s between arms

45:15 x 4
Alternating DB Step-Up with two dumbells 35/20
Alternating DB Power Clean and Push Jerk 50/35
Row for Cals
Rest

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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