Strength: Press 4x5 @ 80% Conditioning: 17min Amrap 6 HSPU 12 Power Snatches (115/75)(95/65 24 Air Squats

Strength: 10min to work on 2 touch and go Power Clean or Squat Cleans *go at own pace. Work on form and increase weight each set if...

Strength: Bench Press 4x8 @ 75% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: (15min CAP) 10 Rounds 15 Abmat Sit-ups 15 Double Dumbbell...

Conditioning: Partner WOD: Split Reps Evenly 30 min AMRAP 200m Run Together 30 Power Snatches (95/65)(75/55) 30 Box Jump Overs 30...

Strength: Back Squats 4x8 @ 75% Conditioning: 4 Rds 30 Double Unders 15 Back Squats 10 Pull Ups 15 KBS (70/55)(55/35) Back Squat Weights...

Strength: Shoulder Press 4x 8 @ 75% DB Rear Delt Row Conditioning: 12 Min AMRAP 12 Wall Balls (20/14) 6 Devil Press (50/35)(40/25) 12...

Warm up: THIN GREEN BAND 2x Through 20 x Banded Pull Aparts 10 x Banded Good Mornings 10 x Banded Single Arm Rows 20 x Banded Tricep...

Strength: Bench Press 4x8@ 70% Bicep Curls 3x 12 Tricep Ext 3 x 12 Conditioning: 12min AMRAP 1 HSPU 8 Power Snatches (95/65) 2 HSPU 8...

Conditioning: Partner WOD Split Reps evenly 6 Rounds: 60 Weighted Sit ups (45/25) 40 Hang Power Cleans (135/95 lb) 20 Pull-Ups 200...

Strength: Deadlift 4x8 @ 70% Single leg DB Stiff Leg Dead lifts 3x10 per leg Conditioning: For TIME: 60 Deadlifts (135/95)(125/85) 60 Air...

Strength: Press 4x8 @ 70% Conditioning: 15 Min EMOM Min 1: 40 Double Unders or DB Hop Overs (Rx = 50 Dubs) Min 2: 25 KBS Min 3: 15 Push...

Warm Up: 3 rounds: 10 PVC Thrusters 10 KBS 10 PVC Push Press 200 m Run Conditioning: PARTNER WOD. SPLIT REPS EVENLY 6 Rounds: 40 Single...

Strength: 10min EMOM 1 Deadlift 1 Hang Power Clean 2 Front Squats *increase weight as you go Conditioning: 5min AMRAP 5 Pull ups 10 Push...

Strength: Bench Press 4x10 @ 65% Conditioning: 7 Rounds You will work from 0-3min....rest one minute, then repeat WOD when the clock hits...

Conditioning: 10 minute AMRAP 10 OHS (115/75)(95/65) 10 Pull ups Rest 1:00 10 minute AMRAP 10 Hang Power Cleans (155/105)(135/95)(125/85)...

Strength: Front Squats 4x10 @ 65% Conditioning: 12min Amrap 1 Devil Press (50/35)(45/25)(40/20) 1 Thruster (115/75)(95/65) 2 Devil Press...

REMINDER: THE GYM IS CLOSED ON MONDAY JULY 5TH IN OBSERVANCE OF 4TH OF JULY HOLIDAY. STRENGTH: 10 min EMOM 1 Snatch Grip Deadlift 1 Power...

Strength: Bench Press 3x10 Bicep curls 3x12 Tricep Ext 3x 12 DB Single ARM DB ROW 3x12 each arm Conditioning: "Annie" 50-40-30-20-10...

Happy 7yr anniversary Max Effort Fitness-CrossFit Drexel Hill!! Also the clothing store is back online for anyone that missed the first...

Strength: Back Squat 3x12 Conditioning: 15 min AMRAP 7 Hang Squat Cleans (115/75)(95/65) (75/55) 16 DB Split Squats (50/35)(45/25) 50 Dubs