Month: November 2022

  • Tuesday 11/22/22

    Strength 1 Deadlift+ Hang Power Clean+ 1 Push Jerk Workout 5 Rounds for time:12 Deadlifts9 Hang Power Cleans6 Push Jerks

  • WEEKLY BREAKDOWN 11/21/22

    We love the Holidays and  themed workouts!  This week we have a few to help celebrate Thanksgiving.  This year we are thankful for our members for showing up each day and putting in the hard work.  Ardmore and Wayne members may notice some new wording in the workouts these next two weeks.  Workouts may be […]

  • Monday 11/21/22

    Strength Bench Press Workout AMRAP 6 MINUTES12 Goblet Squats 14 Toes Two Bar30 Double Unders –Rest 2 Minutes– AMRAP 6 MINUTES12 Single DB Push Press (6 E)14 Toes To Bar6 Burpees Over DB

  • Sunday 11/20/22

    Workout  5 SETS ON A 4:00 RUNNING CLOCK… 30 Alt. Russian KB Swings (53/35)|(35/26) 3 Rope Climbs Max Cal Bike w/ Time Remaining…

  • Saturday 11/19/22

    Strength  2 Push Press + 1 Push Jerk Workout AMRAP x 4 MINUTES 5 Shoulder To Overhead  30 Double Unders  -Rest 1:30-  AMRAP x 6 MINUTES 5 Shoulder To Overhead 30 Double Unders 15 Wall Balls (20/14)|(14/10)  -Rest 1:30-  AMRAP x 8 MINUTES 5 Shoulder To Overhead 30 Double Unders 15 Wall Balls 10 Burpees

  • Friday 11/18/22

    Strength Romanian DeadLift Workout 4 ROUNDS FOR TIME15 Chest to Bar Pull-ups15 Deadlift 400m Run

  • Thursday 11/17/22

    Workout  AMRAP x 15 MINUTES 10 Alt. DB Farmer Step-Ups (50/35)|(35/20)|(24/20) 15 Up-Down + Box Jump Overs (20) 30 Sit-Ups

  • Wednesday 11/16/22

    Strength Back Squat Workout Max rounds in 3 minutes of:3 Power Cleans6 Push-ups9 SquatsRest 1-minute.Repeat for a total of 5 cycles

  • Tuesday 11/15/22

    Strength Bench Press Workout EMOM x 15 MINUTES MIN 1 – 12/10 Cal Bike* MIN 2 – 20 Ring Rows MIN 3 – :50 Max Push Press  *After each full round add 1 Cal. Ex. R1=12/10, R2=13/11, and so on.

  • WEEKLY BREAKDOWN 11/14/22

    What does a fun and effective workout look like? Look no further than this barn burner coming up in the programming this week! CFML benchmark workout RIPCORD and CrossFit.com benchmarks THE CHIEF and THE GHOST.THE WEEK AHEAD:Mon: Workout: DUBs, Row, Run, Sit-UpsTues: Strength: Bench Press – Workout: Bike, Pull-Ups, Push PressWed: Strength: Back Squats – […]