Author: Rachael Graves

Workout Murph Prep: (Teams Of 2) P1: Amrap of Strict “Cindy” 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats P2: Run 400 Meters. Partners switch once P2 is back inside. P2 picks up right where P1 left off.

Strength Clean Thruster Workout “SHAMROCK SHAKE”10 SETS FOR TIME3 Hang Squat Clean Thrusters 5 Chest to Bar Pull-Ups7 Burpees Over Bar

Workout Partner Workout 2 rounds for time (in teams of 2) 80 Alt DB Snatches 80 Anchored Ab Mat Sit-Ups P1 works while P2 rests. Switch every 10 reps!

Workout “22 Jump Street” On a 22 Minute Running Clock 40 Ring Dips | Hand Release PU 60 Deadlifts 80/60 Cal Bike 240 Double Unders | Single Unders

Our Leader of the month comes as a package deal. Dave Smith and his daughter Mikayla have been members at our Ardmore location for over 2 years. It is always a pleasure having them in class supporting and cheering each other on with a friendly “pick that bar up” or a high five/handshake. Outside of […]

Our Leader Of The Month For Plymouth Meeting is… Rachel Yoka!  Rachel has been an athlete with us for the last 7 years..  I remember during her first fundamentals class she saw someone doing handstand push-ups.  Determined, she insisted we spend the rest of the 45 minutes learning how to do one!  That level of […]

Workout AMRAP x 16 MINUTES 9 Up-Down Box Crawl Overs 15 Deadlift 21 Sit-Ups 100m Single DB or KB Suitcase Carry

Workout EMOM x 24 MINUTES MIN 1&2 – 25/20 Cal Bike MIN 3 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats MIN 4 – Rest

Open Workout 23.3

Workout AMRAP x 20 MINUTES 400m Run 20 Slam Balls (Athlete Choice)* 8/8 Lateral Box Step-Ups 200m Run 10 Hand Release Push-Ups 8 Slam Ball Alt. Box Step-Overs*