AMRAP in 20 minutes: 400m run 24 pistols 12 pull ups 6 chest to bar pull ups 3 bar muscle ups WOD Notes:  If you are missing one of the pulling motions, we will just…

Join us from 4:30 to 7:30 tonight for open gym.  You can work on anything you like including making up a workout from the last week. Complete 5 rounds of 3 minutes of: 10 DB…

Complete for time: 40 Burpees 40 Hang power snatch (95/65#) 40 Box jumps (24/20") 40 OH walking lunge (50/35# DB) 40 Ring dips 40 KB swing (53/35#) 40 Wall balls (20/14# to 10/9') 40 Toes…

Box Squat 8x3 (80% 1RM) Then 5x5 hamstring curls Meat Notes:  We are putting in another order for grassfed beef, chicken and pork.  The basic orders are: Grassfed beef ~50# - $395 - half ground…

Complete for time: 100 double unders then 3 rounds of: 20 deadlifts (225/155# NTE 60% 1RM) 4 rope climbs then 100 double unders WOD Notes:  Pick a deadlift weight that will allow you to go…

Complete 3 rounds for time of: 12 back squats (60% 1RM) 15 C2B pull ups 18 burpees Community Notes:  Happy Birthday Allison!

Bench Press 5x8 (70%) Complete 15 evil wheels after each set. Reminder:  Coach Tanya is holding a swim WOD at the Radnor high school pool this Sunday at 3:00 pm.  If you haven't tried adding…

Complete 5 rounds of an AMRAP in 3 minutes of: 10 dumbbell snatches (50/35#) 10 wallballs (20/14# to 10/9') 10 Russian twists (45/25#) Rest 2 minutes between rounds. WOD Notes:  The DB snatches will alternate…

Join us from 4:30 to 7;30 tonight for open gym.  You can work on anything you like including making up a workout from last week. Hang Clean 3-3-3-3-3 then 800m sprint With a partner complete…

Deadlift 3x8 (75%) Then 5x10 barbell glute bridges Nutrition Challenge Notes:  Hats off to all the athletes who participated in the nutrition challenge this year!  We saw impressive results from a number of athletes and are proud…