10557701_10153038043655762_629989461190967594_o

Workout of the Day: Thursday, 2.19.15

WORKOUT OF THE DAY: MOVEMENT PREP: Foam roll t-spine 2 minutes, lax ball to calves 1 min/side+ 1 min stretch/side, 2 Rounds: 10 cat & camel, db or plate external rotation @ 3010 x 5/side, 10 reverse lunge + rdl (db or bodyweight) STRENGTH: A. EMOM x 5 minutes Push Press x 3 reps *building every set* […]

10900111_10152969584385762_1457743536655835235_o

Workout of the Day: Tuesday, 1.20.15

Top 5 Reasons Why You Should Do the Pre-Open In-House Team Competition Are you looking to improve strength and skill in basic gymnastics movements like the push-up, pull-up, dip and handstand? Don’t forget we offer Gymnastics specialty classes on Tuesday nights at 6:30pm and Friday nights at 5:30pm. We are in week 3 of the […]

10247474_10152832370755762_8037901461183359460_n

Workout of the Day: Thursday, 12.4.14

    WORKOUT OF THE DAY: MOVEMENT PREP: Banded hamstring mobilization 15/leg (2:20 on video here), OH w/external rotation bias stretch x 1 min/side (2:15 on video here) 2 Rounds: 30ft lunge + RDL, Side Lying External Rotation x 10/arm, Prone Trap 3 raise x 10/arm STRENGTH: A. Clean Grip RDL x 5 reps x 3 sets, Rest […]

1505364_10152822197485762_1765688935876191473_n

Workout of the Day: Tuesday, 11.25.14

Please note the modified schedule for the Thanksgiving Holiday. Check out Mindbody for full details! WORKOUT OF THE DAY: MOVEMENT PREP: 2 minutes general foam roll/lax ball Class will be divided into two groups w/each group alternating until 2 sets of each couplet are completed, 1 – 30ft SLDL,  10 Forearm Wall Slides 2 – 8 Banded […]

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 […]