Monday Oct 26th WOD and Important Class info for 10/29-11/3

Thursday 10/29- Tuesday 11/3 will be BODY WEIGHT/Dumbell WEEK (minus Saturday. Saturday will be special Halloween WOD. DRESS UP IN COSTUME IF YOU LIKE!)

****Important Class info for 10/29-11/3*****

The times listed below are the ONLY times affected. If the time is NOT listed, A COACH will be present for the class as normal. If you have any questions, please email me or send a text. 484-477-2153

Thursday 10/29: 9:30am and 4:30pm ARE OPEN GYM. NO 4:30pm ZOOM

Friday 10/30: 9:30am OPEN GYM

Saturday 10/31 Halloween: NORMAL schedule with Coach Bill (Dress in Costume if you wish!)

Monday 11/2: 5am & 6am: Open Gym, NO 9:30am

Tuesday 11/3: 5am & 6 am OPEN GYM, 9:30am TBD

A workout will be provided like normal but it will be bodyweight/DB focused.

* I will keep you posted and update on Monday regarding Tuesday 9:30am class.

*****6pm Thursday, Friday 5 & 6am, Saturday 9:15am, Monday and Tuesday 4:30 & 6pm classes WILL have a coach present.

ALL CLASSES WILL BE BACK TO NORMAL ON WEDNESDAY 11/4. Thank you for your cooperation over these next few days. IF you are not comfortable attending open gym, where there is NO coach present, please attend a class where a coach is present.


Monday 10/26 WOD


Find 1RM Shoulder Press


5 rds of 3min amraps

3 Power Cleans (Men:165/155/ Woman:115/105) (135/95)(115/85)

6 HSPU/Kneel & Press

9 Wall Balls

* 1 Min rest after each round

101 views0 comments

Recent Posts

See All

Friday March 5th WOD

Strength: Overhead squat 5-5-5 Snatch balance 3-3-3 Conditioning: 12 Min Amrap 2-4-6-8-10-12-14-16-18…….. Thruster 95/65 KBS Push Ups

Thursday March 4th WOD

warm up: Arm circles x 10 Single Arm Circle x 10 Seal Claps x 10 Seal Claps palms down x 10 Alt shoulder rotations x 10 90 Degree Pull out x 10 Standing Scap Retracions x 10 Dislocates x 10 Strength:

Wednesday March 3rd WOD

Conditioning: 25 minute cap 100 deadlifts (225/155) 80 Pull Ups 60 hang power cleans (165/105)(155/95)(135/85) 40 DB Alt Snatches (50/35) 20 Burpees AMRAP HSPU in remaining time