Call Us: (908) 840-4922

WOD

9
Aug

Thursday 08/10/2017

***Please bring high socks or some kind of shin protection for the Rope Climbs***

“Dead Climb”

4 Rounds
1:00 Rope Climb
1:00 Sit-ups
1:00 Kettlebell Deadlifts
1:00 Ring Dips
1:00 Rest

Box Brief – Round Valley Throwdown deadline is tomorrow!

 

8
Aug

Wednesday 08/09/2017

“Box of Chocolates”

3 Rounds
50m Sled Push
100m Shuttle Sprint
200m Medball Run
400m Run
Rest 3:00

Box Brief – Deadline to sign up for the Round Valley Throwdown is this Friday!

 

7
Aug

Tuesday 08/08/2017

“15.3”
AMRAP 14
7 Bar Muscle up
50 Wall Balls (20/14)
100 Double Unders

Box Brief – CFPH BBQ is Saturday September 2! Check your email for details! Signup sheet is on the announcements board in the box, write your name and number of guests you’re bringing so we have a headcount!

7
Aug

Monday 08/07/2017

“Round Valley Throwdown WOD 2”
21-15-9
Deadlift
Hang Power Clean
Box Jump

Intermediate (115/80)(24″20″)
Novice & Masters (75/45)(20″/20″ step ups allowed)

Box Brief – Sign up for the Round Valley Throwdown!

 

7
Aug

Saturday 08/05/2017

“Dark Cardio”

Teams of 3

3k Row (switch ever 250m)
150 Wall Balls (20/14)(switch every 10 reps)
3k Row (switch every 250m)

 

3
Aug

Friday 08/04/2017

EMOM 15
1: 12 Box Jumps (24/20)
2: 9 Strict Handstand Push-ups
3: 4 Hanging Windshield Wipers

Box Brief – Volunteers needed for the Round Valley Throwdown. If you would like to help out write your name on the whiteboard in the box!

 

 

 

2
Aug

Thursday 08/03/2017

“Bologna”

10 Strict Pull-ups
20 Burpee Over Bar
30 Deadlifts (225/155)
40 Med Ball Clean (20/14)
50 Calorie Row

Box Brief – Spots are running out for the Round Valley Throwdown! Register ASAP!

 

 

1
Aug

Wednesday 08/02/2017

***Today is Bring a Friend Day!***

Teams of 2
AMRAP 20
5 Russian Kettlebell Swings
10 Push-ups
30 Double Unders
*1 Parter completes a full round while the other partner rests.

Box Brief – Today is Bring a Friend Day! Friends and Family are welcome to try any session today for free!
-There is a new massage schedule up on the Recovery Room door! If you want to schedule a massage, write your name next to the time you’d like to book!