10955596_10153013115710762_5459524954077010719_n

Workout of the Day: Wednesday, 2.4.15

New Elements Cycles Registration is open for the next round of Elements! The next cycles being offered will be starting the week of February 16th on the below days Tuesdays, Wednesdays, and Fridays from 6am and 7am with Erin  Mondays, Wednesdays, Thursdays from 530pm and 730pm with Morgan  Do you have a friend or family member […]

10711015_10152683830535762_3243895478875288797_n

Workout of the Day: Saturday, 9.27.14

Best of luck to all of our competitors this weekend participating in the South Philly Rumble and University National Championships! COMPETITOR TEAM PRACTICE: SKILL: A1. 60 second amrap  Legless Rope Climb A2. 60 second amrap HS Walk (accumulate as much distance as possible) A3. 60 second amrap L-Sit Hold on Rings or P-Bars (accumulate as much […]

10363864_10152669649765762_2330740061084285610_n

Workout of the Day: Monday, 9.22.14

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll quads/adductors + stretch forearms x 3 min, banded lat stretch x 1 min/side, 30ft of High Knee Walk to Spiderman Plus Hip Lift and Overhead Reach, 30ft Over/Under the Fence, 30ft Duck Walk STRENGTH: A. Front Squat x 2 reps x 5 sets, Rest as needed *Build […]

10665799_10152644571200762_4103580691742141604_n

Workout of the Day: Saturday, 9.13.14

Meg will be doing a tour of Reading Terminal Market this morning at 8am. Meet at the gym at 7:45am sharp! Coach Tim’s Handstand clinic is today from 12-2pm. Sign up here! COMPETITOR TEAM PRACTICE: MOVEMENT PREP: Spend time on mobility as needed for 5-8 minutes, especially hips, ankles, lats and forearms. Coach’s Choice OR 2 Rounds: […]

10372274_10152436298335762_838418964319700829_n

Workout of the Day: Saturday, 7.5.14

COMPETITION TEAM PRACTICE: MOVEMENT PREP: Work on mobility as needed for 5 minutes 3 rounds: 10 Hanging Lat Activation, 10 1 1/4 Air Squats, 20 double unders or 30 second jump rope STRENGTH:  EMOM x 10 minutes odd = 3 TnG Power Cleans @ 80% of 1RM Power Clean even = 2-3 legless rope climbs *scale […]