Workout of the Day

Warm-up: Group Dynamic Group Jog (down and back) x3 Sumo Inchworm Push Ups (5-4-3-2-1) Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds Run the stairs 5 Front Squats (ascending weights) 5 Broad Jumps   Workout: For Time Buy… Read more »

Warm-up: Group Dynamic Jumping Jacks – 25 Reps Banded lat Pull downs – 10 Reps per side Banded Shoulder Rotations – 10 Reps per side Banded Shoulder Stretch – 1 Minute Per side Pre-Game: 4 Rounds (12 Minute Cap) Calorie… Read more »

Warm-up: Group Dynamic 2 Minutes of movement :20s of high knees, butt kicks, pvc lateral hops Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side Pre-Game: 4 Rounds 20 Double Unders 10 KB Goblet Squats… Read more »

WORKOUT WILL BE HELD AT THE MILLBURN HIGH SCHOOL TRACK AT 9 AM. REMEMBER, WE WILL BE OPEN AT 5:05 AM ON JUNE 4TH AT 27 BLEEKER STREET, MILLBURN.   Workout: 4 Rounds 400 Meter Run 25 Burpees 50 Double… Read more »

WORKOUT WILL BE DONE AT MEISEL PARK IN SPRINGFIELD AT 9 AM. OUR NEW LOCATION IS 27 BLEEKER STREET, MILLBURN, NJ. NORMAL SCHEDULE WILL RESUME ON MONDAY JUNE 4TH.   Warm-up: Group Dynamic Group Jog (100 meters) High Knees Butt… Read more »

Warm-up: Group Dynamic PVC Lateral Hop Tabata – 2 Minutes Sumo Inchworm Push Ups (5-4-3-2-1) Samson Stretch – 1 Minute per side Pre-Game: 4 Rounds 30 Double Unders 5 Thrusters (ascending weights) :20 Plank   Workout: 4 Rounds (3 minutes… Read more »

Warm-up: Group Dynamic Group Jog (down and back) x3 Toe Touches – 10 SLOW Reps Banded Hamstring Stretch – 1 Minute per side Pre-Game: 4 Rounds Calorie Row/Bike (10/8) 5 Deadlifts (ascending weights) 20 Switches   Workout: AMRAP 20 Minutes… Read more »

Warm-up: Group Dynamic 2 Minutes of Movement 1 Minute of High Knees and Butt Kicks (alt every :15s) 1 Minute of Arm Circles big and small (alt every :15s) PVC Pass Throughs – 15 Reps Calf Stretch with wall/rig –… Read more »

Warm-up: Group Dynamic Group Jog (200 meter Run) Banded Lat Pull Downs – 10 Reps Per side Banded Shoulder Stretch – 10 Reps per side Couch Stretch – 1 Minute Per side     Workout Option #1: HERO WOD “Murph”… Read more »

Warm-up: Group Dynamic Banded Pull aparts – 30 Reps PVC Pass throughs – 15 Reps Samson Stretch – 1 minute per side Pre-Game: 4 Rounds (12 minute Cap) Calorie Row/Bike (9/7) 3 Hang Squat Cleans (ascending weights) :20 Plank  … Read more »