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Monday 04/08/2019

Strength: Power Clean 
Build to a Heavy Single 

Conditioning: AMRAP 7
2 Power Cleans 
2 Pull-ups 
*Add 2 reps per round until the 7 minutes is up. 

Intended Stimulus: Today we will have 2 parts to your WOD. Strength will be focused around the power clean. Build to the heaviest weight you can maintaining proper form and working on pieces of the movement that you struggle with. Focus on landing under the bar just above parallel. 
For the conditioning, choose a challenging moderate weight that you can move efficiently but will have to be broken up in the later rounds. Choose an option for the pull-ups that do not require extended rest between sets/reps. 
Have fun! Scaling will be provided for all levels!


Sunday 04/07/2019


AMRAP in 33 minutes
*Buy-In: 118 Wall Ball Shots (20/14)*
5 Thrusters (135/95)
7 Toes to Bar
1 Legless Rope Climb
200m Run

On September 12, 2012, the New Jersey State Police lost one of the best Troopers who has ever served our department. His name is Trooper James Hoopes, badge number 5712. Trooper Hoopes died in the line of duty while training for his physical fitness test [on the Atlantic City boardwalk]. Trooper Hoopes was a role model for Troopers, both on a professional and personal level. He was very serious with his health and fitness. His death was tragic and completely breathtaking to anyone who knew him, because anyone who has ever had contact with Trooper Hoopes would never believe he would have died during a training exercise. Trooper Hoopes touched a lot of lives within the State Police Family, but even more within his Community; where he was actively involved with coaching youth sports.”

Trooper Hoopes was, not only a hero to the New Jersey State Police, but also the Community his served. The 33 minutes in the AMRAP represent the date of Trooper Hoopes’ death (12+9+12). The 118 wall balls represent his graduating class. The AMRAP rep scheme represents his badge number: #5712

Detective Sergeant James G. Hoopes was born in Atlantic City on August 16, 1972 and was raised in Ventnor. He graduated from Holy Spirit High School in 1990 and then Albright College in 1994. At Albright, Jim played basketball, set the school’s rebounding record and was recently honored as a member of the Albright College All Century Team. He later went on to obtain his Master’s Degree from Seton Hall University. Jim toured the United States playing professional basketball with the Washington Generals. He then went on to teach Spanish and coach basketball at Holy Spirit High School while working summers at the Greenhouse in Margate. In November 1998, Jim graduated from the 118th New Jersey State Police class. He proudly and honorably served as a State Trooper for 14 years.

James G. Hoopes is survived by his wife, Merry, and sons, Jayson and Joey. Jim is also survived by his mother Cathy, sister Lisa (Drew) Gibson.


Saturday 04/06/2019

60 Double Unders
30 Sit-ups
15 Burpees

Intended Stimulus: Your goal is 4+ rounds. We are going for high heart rate today, the more you focus on breathing patterns the more efficient today’s WOD will become! Have fun happy Saturday!
Scaling will be provided for all levels!


Friday 04/05/2019

3 Rounds
400m Row
100′ Walking Lunge
20 Dumbbell Push Press

Intended Stimulus: Your goal is 12-16 minutes. Today’s dumbbell push press will be a moderate weight and the walking lunges will be body weight (no weights). Happy Friday, enjoy the WOD!
Scaling will be provided for all levels!


Thursday 04/04/2019

5 Rounds
6 Power Cleans 
12 Knees to Elbow
18 Wall Balls
24 Pushups

Intended Stimulus: Your goal is 12-16 minutes. Choose a moderate power clean (can be done in singles but try not to rest more than 3 seconds between reps). Choose knees to elbow, wall balls, and pushups options that support true honest reps. 
Have fun! Scaling will be provided for all levels!


Wednesday 04/03/2019

EMOM 21 (7 Rounds)
1) 5 Weighted Strict Pull-ups 
2) 5 Weighted Step ups per leg
3) 5 Front Squats 

Intended Stimulus: Today will be a strength day, upper body pulling and lower body pressing. Challenge yourself on all movements but also be sure to pass through full ranges of motion and keep very good form. Have fun! Scaling will be provided for all levels!


Tuesday 04/02/2019

40 Double Unders
20 Sit-ups
10 Box Jumps 

Intended Stimulus: Your goal is 5-9 rounds. The purpose of today’s WOD is to step away from the barbell and to give the shoulders a day off. Find a pace you can move efficiently to make this a sweaty endurance style WOD. Have fun! Scaling will be provided for all levels!


Monday 04/01/2019

10 Rounds
1 Mile Run
50 Burpees 

Although you are all crazy enough to enjoy that WOD, happy April Fools Day! Your actual WOD is a chipper:

1000m Row
50 Burpee Over Bar
30 Deadlifts 

Intended Stimulus: Your goal is 9-13 minutes. The row and burpees will build your endurance but will also keep your heart rate high going into your deadlifts which should be a moderate weight. Be sure to choose a challenging weight but keep in mind you’ll be completing a good amount of work before getting to the barbell so keep your form on point. Have fun and cheer on your buddies!
Scaling will be provided for all levels!