licensed CrossFit affiliate since 2012
55 Route 31 South | Pennington NJ 08534

 

WOD

02/22/18

Mobility and Skill Work- prepare for 18.1

2 Rounds
Run 400m 
Rest 2 minutes
Run 300m
Rest 90 seconds
Run 200m
Rest 1 minute

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02/22/18

WOD

02/21/18

Strength: Deadlift- 3X3

WOD: On the Minute x 16 (8 Rounds):
Odd Minutes – 15/12 Calorie Row
Even Minutes – 3 Deadlifts

 

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02/21/18

WOD

02/20/18

5 Rounds:

1 Rope Climb
7 sets of Bear Complex (125/85)
1 Rope Climb
*Rest 1 minute inbetween rounds
**3 burpee penalty each time athlete breaks in the bear complex
*bear complex= 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. need to be distinct movement 

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KF says:
Tuesday, February 20, 2018 - 09:09
5:15 is the new place to be on Tuesday mornings. Everyone crushed this workout! Nice work to the recent fundamental grads who climbed the ropes for the first time (and then 10 more times!) Lots of stretching and water today!
Bryan G says:
Tuesday, February 20, 2018 - 09:24
Thanks coach KD for keeping us moving through this one today. Thanks coach Hannah for programming another tough workout! Finally, thanks to Donna for sharing some of her juice with me this morning! Go Black & Blue!
Elena says:
Tuesday, February 20, 2018 - 12:41
Had so much fun today... great workout and great people... thank you to the PCF community for being so welcoming!! My new favorite place!
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02/20/18

WOD

02/19/18

Every Minute on the Minute x 9 minutes:

35 Double Unders + 1 Squat Snatch @75%

Then 12 min Ladder OF:

3,6,9,12,15…….

Power Snatch (115/75)
Burpees Over Bar

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02/19/18

WOD

02/17/18

Complete as many rounds as possible in 20 minutes of:
10 Ring Rows 
15 Push-Ups
20 Wallballs 20/14

*After every 3 rounds, run 400 meters

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02/17/18

WOD

02/16/18

Strength: Front Squat EMOM- 3 reps for 10 minutes 
*building in weight as form allows

WOD: 5 Rounds:
1:00 Row for Calories
1:00 Thrusters (95/65)
1:00 10m Shuttle Runs
1:00 Rest

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02/16/18

WOD

02/15/18

Renegade Row 3-3-3
Good Morning- 4-4-4 
Deadlift 5-5-5

3-4 Rounds, Not for Time:
15 Abmat Sit-Ups
20 Hip Extensions
25 plank kick outs 
30 Banded Good Mornings

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Gavin says:
Thursday, February 15, 2018 - 18:59
This one was a lot of fun!!
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02/15/18

WOD

02/14/18

“THE BREAKUP”
With a running clock BOTH partners simultaneously complete:
1st minute:
1 Push Press (115# / 75#)
1 Burpee
2nd Minute:
2 Push Presses (115# / 75#)
2 Burpees
Adding 1 push press and 1 burpee per minute until the FIRST PERSON fails.
REST EXACTLY 8 MINUTES
PART 2:
“THE MAKEUP”
Part A: 6 Rounds for Time:
5 Power Cleans (135# / 95#)
10 Pull-ups
200m Run
Partners will alternate rounds (3 rounds/partner)
Thursday

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Donna says:
Wednesday, February 14, 2018 - 09:24
Hand dipped (by Lee & Donna) chocolate covered strawberries for our members today!
Valentino says:
Wednesday, February 14, 2018 - 10:08
SWEET!
Valentino says:
Wednesday, February 14, 2018 - 10:08
SWEET!
Bryan G says:
Wednesday, February 14, 2018 - 10:28
Thank you Lee & Donna for the strawberries this morning! Delicious.
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02/14/18

WOD

02/13/18

Every 30 seconds for 5 minutes: 2-7 unbroken Toes to Bar*
1 minute rest
Every 30 seconds for 5 minutes: 2-6 Pistol Squats*
*Pick a number that you can do unbroken for every set for 10 sets 

Then 4 rounds for time:
15 Double Russian Kettlebell Swings(2×53/2×35)
10 Burpee Box Jumps 24/20
*scale to single russian KB swings

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Donna says:
Tuesday, February 13, 2018 - 09:23
Happy Birthday Anthony G.!
KF says:
Tuesday, February 13, 2018 - 11:03
Anthony! Happy Birthday! Nice work this morning early classes.
Anthony says:
Tuesday, February 13, 2018 - 11:18
Great group of people to start my day with, nice work 6:15
Anthony says:
Tuesday, February 13, 2018 - 11:18
Great group of people to start my day with, nice work 6:15
Anonymous says:
Tuesday, February 13, 2018 - 11:58
The A team!
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02/13/18

WOD

02/13/18

Every 30 seconds for 5 minutes: 2-7 unbroken Toes to Bar*
1 minute rest
Every 30 seconds for 5 minutes: 2-6 Pistol Squats*
*Pick a number that you can do unbroken for every set for 10 sets 

Then 4 rounds for time:
15 Double Russian Kettlebell Swings(2×53/2×35)
10 Burpee Box Jumps 24/20
*scale to single russian KB swings

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Donna says:
Tuesday, February 13, 2018 - 08:18
Happy B-day Anthony G.!!!
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02/13/18

WOD

02/12/18

Strength: Backsquat 3-3-3

WOD: 3 rounds for time of:
21-cal. Row
12 Handstand Push-ups
3 Rope Climbs, 15-ft. rope

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Banana says:
Monday, February 12, 2018 - 12:09
Happy Birthday Ry!!
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02/12/18

WOD

02/12/18

3 rounds for time of:
21-cal. Row
12 Handstand push-ups
3 Rope climbs, 15-ft. rope

 

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02/12/18