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Workout of the Day: Monday, 11.23.14

Congratulations to all of the athletes who competed in the Stache Showdown and Philadelphia Marathon events this weekend! We are especially proud of the 27 male and female teams on Saturday who braved the chilly morning to compete in the 3rd annual Stache Showdown to support Movember. The mustache, beard and flannel game were strong as […]

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Workout of the Day: Thursday, 10.30.14

How can you maximize your performance this Friday during the total? It can be as simple as a good night’s sleep. Sleep is one of the most important elements of health maintenance, as well as  athletic performance. It also happens to be one of the most difficult areas of our lives to balance because of […]

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Workout of the Day: Friday, 10.10.14

Friday Squatting classes are back on the schedule! If you are someone looking to increase your squat numbers, or simply want to practice squatting more often, make sure you sign up for one of the two available time slots at 5:30pm and 6:30pm with Coach Chris! Currently, we are on a four week cycle leading […]

Back Squats are exciting!

Workout of the Day: Monday, 6.9.14

  Week 2! This will be our last week of testing before we embark on a four week cycle filled with lots squatting, lunging, pressing and pulling. Make sure you are tracking your numbers especially on Monday, Wednesday, and Thursday where we will be testing the following Monday: 1RM Back Squat + Max Strict Pull Ups […]

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Workout of the Day: Wednesday, 5.7.14

If you  have  everything  under  control, you’re  not moving  fast enough. – Mario Andretti The Floor Press is a great way to build strength for the Bench. Wednesday SMR: Lax ball Pecs, 10 raises/side Lax ball Shoulders, 1 min/side Movement Prep: Band Pull Apart Series, 10 reps/position, 60ft bear crawl, 60ft crab walk Activation: Plyo […]

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Workout of the Day: Tuesday, 1.7.14

WORKOUT OF THE DAY: MOVEMENT PREP: AMRAP in 2 minutes: Spiderman Step plus Hip Lift and OH Reach, 20ft. then Unloaded Windmill, 5 reps per side. SKILL WORK: Power Clean STRENGTH: EMOM 5 minutes every 30 seconds: Power Clean 80% of best Power Clean – 2 reps. CONDITIONING: AMRAP in 15 minutes: Single Arm Overhead […]