Monthly archives: June, 2021

SHOUTOUT SATURDAY SINCE 2010! OPEN TO THE PUBLIC FREE WOD 0900 Metcon (Time) For Time w/ Partner: 100 Cal Row 20 Russian Swings (53/35) 100 Burpees 20 Goblet Squats (53/35)

Hero Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24" 800m Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads,

Strength + MetCon Shoulder Press (Weight) Strict Press Warmup Sets: 5(40%) – 5(50%) – 3(60%) Working Sets: 3(80%) – 3(85%) – 3(90%) Deadlift (Weight) Deadlift Warmup Sets: 5(40%) – 5(50%) – 3(60%) Working Sets: 3(80%) – 3(85%) – 3(90%) Metcon (Time) 4 Rounds for Time: 100ft Bear Crawl 15 Goblet Squats(53/35) 25 Double Unders Rx+

Warrior Women Wednesdays Metcon (Time) 5 Rounds: 30sec Hollow Hold 10 Plate Deadbugs (25/10) 20 Shoulder Taps Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Warm-up Mobility Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) Barbell(45) Smashing (Quads, IT band,

Strength + MetCon Back Squat (Weight) Back Squat: Warmup Sets: 5(40%) – 5(50%) – 3(60%) Working Sets: 3(80%) – 3(85%) – 3(90%) Metcon (AMRAP – Rounds and Reps) 12min AMRAP 100m Farmers Carry (53/35) 15 Box Jumps (24/20) 10 Overhead Plate Walking Lunges (45/25) 5 Toes to Bar Warm-up Accessory Cash Out: – 2min Assault