Monday 7.6.15 On-Ramp
@CFML On-Ramp Class #3 Skill Review: Air Squat New Skill: Shoulder (strict) Press Push Press Push & Split Jerk Thruster & Wall Ball W.O.D.: “Flashdance” 21-15-9-6-3 Wall Balls Pull Ups Row for Calories
Monday 6.6.15 Competitor WOD
Dynamic Effort Lower Strength Snatch Balance (6×3 @ 50% 1RM Snatch) **Focus on pressing your body under the bar to squat, not the bar up WOD “HGH” For Time: 50 Calorie Row 50 Deadlifts (135,95) 50 Wall Balls (20,14) 50 Burpees Over Bar 50 Wall Balls 50 Deadlifts 50 Calorie Row *20 Minute Time Cap Special […]
Monday 7.6.15 Barbell Club
@CFR5 A: Hang Snatch (3x2x80-85, 3x1x83-88) Every 2:00 B: Hang Clean and Jerk (3x2x80-85, 3x1x83-88) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x100) pause at knee
7.5.15 Box Brief
Beach WODs! Great turn out on the beach with Coach Byrnsey and Ana on Saturday. See you next Saturday 9am Avalon NJ. 30th Street Beach 9am Fore more pictures check out our Facebook page
Sunday 7.5.15 Competitor WOD
Max Effort Upper Strength Bench Press (1RM – Less than 10 reps past 50%) **Conventional set up WOD “Epinephrine” 10 Rounds 100m Run 1 Snatch (165, 115) 1 Rope Climb **Increase snatch reps by 1 every round. Ex. Round 5 = 5 Snatches **Snatch: Squat or Power **20min time cap Special Strength 3×12 KB Skull Crushers […]
7.4.15 Box Brief
Beach WODs Saturday 7.4.15 9am 30th Street Beach, Avalon NJ. Click Here For Map Summer Beach WODs Start July 4th in Avalon, NJ Workouts will be held every Saturday from July 4th – September 5 at 9am on the 30th Street Beach in Avalon. Keep an eye out for trailer on the beach that will be […]
Saturday 7.4.15 Competitor WOD
Rest Day
7.3.15 Box Brief
Formula O2 Now available at the Box!
Friday 7.3.15 Competitor WOD
Dynamic Effort Upper Strength Shoulder Press (6×3 @ 70% 1RM, wide grip) WOD Happy 28th Birthday Andrew Schmelzlen 6 Unbroken Rounds of 28 reps: 12 Deadlifts 8 Hang Power Cleans 8 STOH **Score weight used **20min time cap Special Strength 4×20 Banded Lat Pulldowns https://instagram.com/p/vRR18gIoQO/?taken-by=sweattshopcincinnati Special Strength 3×6 Single Arm Seated DB Press, each arm **Heavy […]
7.2.15 Box Brief
Best Bar Ever Now available at the Box! If you currently eat protein or snack bars, be prepared to change the way you think about them forever. The Best Bar Ever is here to revolutionize the way protein bars SHOULD be made. Since we do things differently, here’s what you need to know: OUR STORY: […]
