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Saturday 12.17.16 WOD
–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr 8-10pm, Open Bar while it last! WOD “Jingle Bells” 25 Min Time Cap Team of 2: 30 Snatches (115,75,95,65) 30 Burpee Box Jumps (20,20,20,20) –50 Toes to Bar– 20 Snatches 20 Burpee Box Jumps –40 Toes to Bar– 10 Snatches 10 Burpee Box Jumps –30 […]
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Protected: Saturday 12.17.16 WOD NOTES
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12.16.16 Box Brief
The New Year is only 3 weeks away! We will start 2017 off strong with our annual Lifestyle Challenge. This year, the challenge will run for 4 weeks – January 1 – January 31 Like last year, there are multiple nutrition paths available. This year, you have the option to work with our in house nutrition coaches […]
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Friday 12.16.15 WOD
–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr 8-10pm, Open Bar while it last! Max Effort Upper WOD “North Pole” Tabata SDHP (95,65,75,55) 1min Rest Tabata HSPU 1min Rest Tabata Ring Dips 1min Rest Tabata Assault Bike Cals 1min Rest Tabata KB Swings (55,35,55,35) **Score total reps $ Out 4×20 Hollow Rocks […]
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Protected: Friday 12.16.16 WOD NOTES
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Thursday 12.15.16 WOD
–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr 8-10pm, Open Bar while it last! Dynamic Effort Lower WOD “Oh No Curtis P!” 100 Curtis P’s (105,70, 75,55) **One Curtis P comprises one Power Clean, one Lunge (each leg), and one Push Press **28min tim cap, add 1sec for every remaining rep **If […]
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Protected: Thursday 12.15.16 WOD NOTES
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Wednesday 12.14.16 WOD
–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr 8-10pm, Open Bar while it last! WOD Monster Mash 12.1.14 Courtesy of CF Games Athlete Matt Chan The goal is to make it to 40 minutes: Odd minutes: Row for Calories (20,15,15,12) Even minutes: 1 Round of Cindy **Score your total rounds, top score […]
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Protected: Wednesday 12.14.16 WOD NOTES
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Tuesday 12.13.16 WOD
–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr 8-10pm, Open Bar while it last! WOD Last complete 4.9.16 “Annie… are you ok???” 21-15-9 Row for calories DB Thrusters (45,35) Med Ball Clean (20,14) KB SDHP (70,55) Wall Ball (20,14) Burpees $Out Press Complex (8x 1 @ 75% Strict Press, Push Press, Jerk) […]
