licensed CrossFit affiliate since 2012
55 Route 31 South | Pennington NJ 08534

WOD

07/20/17

HSPU/Handstand Hold/Wall Walk 3 X 8 
rest 1 min
Strict Pull-Up 3 x 5
rest 1 min
Kipping Pull-Up / Ring Row 3 x 12

6 Rounds of all out effort
12/8 Calorie Row Sprint
2 minutes of rest between Sprints, reset monitor each time

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Blamb says:
Thursday, July 20, 2017 - 08:12
6:15 just killing the game again. Great energy, nice job everyone! This was exactly what I needed after three tough days of workouts.
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07/20/17

WOD

07/19/17

Strength: Push Press, build to a heavy double

WOD: 10 Min Amrap
1 Deadlift (115/75)
1 Hang power clean
1 Front squat
1 Push press
*Each time barbell settles on the ground, 5 burpees

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07/19/17

WOD

07/18/17

Strength: EMOM for 10 :  1 Power clean 

WOD: 5 rounds:
6 Thrusters (135/95)
30 Overhead Reverse Lunges w/ a plate (45/25)
15 Burpees to same plate used for lunges

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6:15 EXPRESS says:
Monday, July 17, 2017 - 21:04
MANNY!!!!
Kevin D says:
Monday, July 17, 2017 - 21:13
Straight as a board, this is picture you see in the dictionary when you look up the word "plank".
Blamb says:
Tuesday, July 18, 2017 - 10:09
Looking good, Manny! This workout had me begging for mercy, but gutted it out in an effort to shorten the duration of the suffering. #180 power clean, 19:34Rx on the workout. Couldn't quite catch Casey. Shoot.
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07/18/17

WOD

07/17/17

Strength: Power Snatch - 5-3-2-1-1

WOD: 21-18-15-12-9-6-3
KBS 53/35
TTB
GHD Sit Ups 

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Blamb says:
Monday, July 17, 2017 - 08:19
6:15 is always a party! #130 p. snatch, 16:48Rx.
KOOL says:
Monday, July 17, 2017 - 09:13
Can't get enough of that Funky Stuff...Party! 6:15!!
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07/17/17

WOD

07/15/17

Teams of 2
As Many Rounds as Possible for 20 Minutes
30 Cal Row, Partner 2 holds kettlebells in front rack
40 Sit Ups, Partner 2 is in handstand hold
40 Box Jump Step Downs, Partner 2 hangs from pull-up bar
80 Double Unders, Partner 2 holds bottom of an air squat

*break up however you want, switch as often as you want, reps don't start until partner is in static hold

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07/15/17

WOD

07/14/17

AMRAP 25
Teams of 3:*
10 Sandbag Zercher Reverse Lunges (5/side), 
10 Alternating Sand Bag Shoulders, 
20 Lateral 2-foot Sand Bag Hops (1 jump = 1 rep)
200m Run

*Relay style, Athlete 2 can start once
Athlete 1 leaves for the run

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Bumpus says:
Friday, July 14, 2017 - 07:58
Fra-GEE-lay, PCFers are not.
The Old Man Parker says:
Friday, July 14, 2017 - 09:45
That must be Italian
Donna says:
Friday, July 14, 2017 - 11:00
Good but sweaty! It was a love/hate relationship with the sandbags; thanks to my partners for helping me make it to the end.
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07/14/17

WOD

07/13/17

Open Gym
Make up a missed workout or FGB benchmark

 

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Blamb says:
Thursday, July 13, 2017 - 09:07
Awesome pic! I took today as a chance to practice suffering: 100-80-60-40-20 Dubs with 50-40-30-20-10 GHD situps in between. 22:44...I naively thought this would be a 15 minute workout. Most of the time was spent trying not to slip off the GHD into a puddle of my own sweat; the threat was very real.
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07/13/17

WOD

07/12/17

Strength: Deadlift 2-2-2 

WOD: 100 Bar Facing Burpees
*Every Minute on the Minute 7 Power Snatch 75/55

 

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PCF says:
Wednesday, July 12, 2017 - 06:52
Burpees stink but Deads don't! Who will be the King and Queen of DL's today.
PCF says:
Wednesday, July 12, 2017 - 06:52
5:15 am - Diana #165 and Henry #405
Donna says:
Wednesday, July 12, 2017 - 07:19
6:15 am - Alicia K. #170 and Manny R. #365
Donna says:
Wednesday, July 12, 2017 - 08:35
7:30 am - Ashley #205 and Lukasz #355
Anonymous says:
Wednesday, July 12, 2017 - 08:48
MANNY!!!
Anonymous says:
Wednesday, July 12, 2017 - 08:49
ALICIA!!!
Anonymous says:
Wednesday, July 12, 2017 - 08:49
LIL!!!! Huh what?? Oh that is just fun!
PCF says:
Wednesday, July 12, 2017 - 09:33
8:30 am - Jesse #195 and Alex #255
Anonymous says:
Wednesday, July 12, 2017 - 10:07
9:30 am Vincent #325 and Amy TS #195
Anonymous says:
Wednesday, July 12, 2017 - 11:05
Good job Jesse. Even with a bad back :)
615 rocks says:
Wednesday, July 12, 2017 - 13:33
Sweatfest today - go 6:15!!!! Gotta towel off my car.
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07/12/17

WOD

07/11/17

Benchmark- Retest from January

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Blamb says:
Tuesday, July 11, 2017 - 07:27
Decreased by 21 reps from Jan; I am blaming the humidity...261Rx. This workout is really something special.
Anthony says:
Tuesday, July 11, 2017 - 08:44
283 rx, 49 point PR from Jan. Just a testament to all the coaching! Bring on Barbara!
KF says:
Tuesday, July 11, 2017 - 09:40
Really proud of the morning classes today! Way to tackle this one in the humid weather.
Jim says:
Tuesday, July 11, 2017 - 12:02
Who is KF? I was wondering how KD was doing...I hadn't seen or heard from her in a while.
Britney S. says:
Tuesday, July 11, 2017 - 16:13
KF is my ex-husband K-Fed. He shortened it.
Anonymous says:
Tuesday, July 11, 2017 - 17:13
Haha! Actually saw you in concert in Trenton many years ago. It was a good show you are talented.
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07/11/17

WOD

07/10/17

Strength: Front Squat 3-3-3

WOD: 21-15-9:
DB Hang Squat Cleans (50’s/35’s)
Handstand Push-ups
1 lap Run

 

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07/10/17

WOD

07/08/17

28 min AMRAP
30 KB Goblet Squats 53/35
20 Double Unders
10 Push Ups 
Run 400 meters

 

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Anonymous says:
Friday, July 7, 2017 - 21:14
LIL!!!!!!!!!!!!!!
Kevin D says:
Friday, July 7, 2017 - 22:09
That can only be the voice of Manny R.
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07/08/17

WOD

07/07/17

Strength: 1 Squat Clean building in weight, EMOM for 12

"Frank"
21-15-9
DB Thrusters (40/30)
Toes to bar

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Blamb says:
Friday, July 7, 2017 - 10:47
This workout wasn't very much fun, but the class was! #175 clean and 6:53Rx workout. Shout out to Coach Joe for annihilating this workout!
Anonymous says:
Friday, July 7, 2017 - 15:24
Let's be Frank. #175 is certainly "spicy"!
Anonymous says:
Friday, July 7, 2017 - 15:30
Joe RULES!
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07/07/17