Monthly Archives: August 2016

07 Aug
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Monday Crossfit WOD

By: Joe Murphy – Categories: – August 7, 2016

A) Warm Up lizard stretch ankle mobility skipping – double under practice mini band standing complex – squats, walking ring rows with hold wall squats light d-balls pistol skills B) Wendler  back squats (Wendler 5’s) – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3) 65% of 90% 1RM x (more…)

04 Aug
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Friday QuickFit WOD

By: Joe Murphy – Categories: – August 4, 2016

Please be aware the gym closes after the lunch classes in preparation for the throw down happening on Saturday.  A) WOD 30 on/30 off alternating 10 x row  over rower burpees then 10 x assault bike wall balls B) Finisher 4 minutes extended arm plank (arms slightly in front of the shoulders) overtime you fail 30 (more…)

04 Aug
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Gym Closed for Jersey Throwdown 2016

By: Joe Murphy – Categories: – August 4, 2016

Just to remind everyone that the gym is closed tomorrow Friday 5th at 3pm. The doors will be locked as we get ready for Jersey Throwdown 2016. So Friday morning/lunch classes are as normal, but there will be no classes, open gym or personal training Friday evening or Saturday all day.   For anyone competing (more…)

04 Aug
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Friday Crossfit WOD

By: Joe Murphy – Categories: – August 4, 2016

Please be aware the gym closes after the lunch classes in preparation for the throw down happening on Saturday.  A) Warm Up banded hamstring and shoulder stretch skipping – double under practice  shoulder rollouts  mini band floor complex with an empty barbell good mornings  slow deadlifts jerk work – basics and catching on shoulders from overhead (more…)

03 Aug
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Thursday QuickFit WOD

By: Joe Murphy – Categories: – August 3, 2016

A) Strength 5 x 5 deadlift 4 second lower (building) B) Strength 2 4 rounds 5 BB reverse lunge with hip drive each side  5 negative pull ups (jump or use bands if needed) C) Accessory 3 rounds 10 single arm BB T-bar row each side (use a plate to jam the bar against)  1 (more…)