12.19.16 Box Brief
NUTRITION PROGRAM COACHING — LIFESTYLE CHALLENGE — There are 2 nutritional paths for this challenge and their merits are beyond the scope of this post. References will be provided for both. Option 1 (10 points per day, 300 points possible) The CLARK KENT / DIANA PRINCE (CD) option. Because sometimes super heroes are just too […]
Sunday 12.18.16 WOD
–Dr. Stu in Ardmore Tuesday 12.20.16– Click here to schedule Monster Mash! WOD “Frosty” 5 Rounds 7 Thrusters (105,75,95,65) 1 Legless Rope Climb (15′) –5min Rest– 3 Rounds for time of: 80 Dubs (x3) 40 Air Squats 20 Deadlifts (185,135,155,115) **Score time $ Out 4 Rounds 15 Cals (bike or row) 15 GHD Back Extensions […]
Protected: Sunday 12.18.16 WOD NOTES
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12.17.16 Box Brief
#NoRegrets So it’s December and for many people that means eating and drinking just about everything in sight. #NoRegrets 🙂 While we all like to think we don’t care, deep down we don’t feel this way. I bet you’d rather stay on track and not throw hard-earned progress you worked all year for out the […]
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 […]
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 […]
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 […]
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 […]
