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The Greatest Community in the World

The Greatest Community in the World
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Redefining Fitness

Redefining Fitness
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Reach Your Goals

Reach Your Goals
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Train for Competitions

Train for Competitions
Slide 6

Train with Expert Coaches

Train with Expert Coaches
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An Unexplainable Lifestyle

An Unexplainable Lifestyle
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Fun Outside of the Gym

Fun Outside of the Gym
Slide 3

Get Strong

Get Strong
Slide 2

A Family Affair!

A Family Affair!
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Client Success Stories

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Sarah Spilman

A little over a year ago I thought about trying CrossFit. I knew it would be good for me in so many ways, but I was afraid. Of the work. … Read More »

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Trudy and Jacqueline Holzbaur (Mother/Daughter)

Trudy & Jacqueline Holzbaur (Mother/Daughter) All our lives working out and being in shape has been a top priority for us. From one gym membership to the next, in January … Read More »

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Recent Blog Posts

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“FGB” Style: (Teams of 5)

3 Rounds:

1 min. Air Squat

1 min. Kettlebell Swings

1 min. Abmat Sit-ups

1 min. Burpees

1 min. Rest

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NEWS:

Holiday Schedule:

Thanksgiving November 27th: 9-10am Class Only. NO CAP, Please sign up on WodHopper
Black Friday November 28th: Normal Schedule

WOD:

In Teams of 3:

15 min. AMRAP

Athlete 1: 15 Box Jumps (Pacer)

Athlete 2: Max Push Press #115/75

Athlete 3: Rest

WHITEBOARD:

Height, Weight and Running Total for Push Press per team.

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Coach Joey and Dave with the 2014-2015 Allentown Wrestling Team.

Coach Joey and Dave with the 2014-2015 Allentown Wrestling Team.

NEWS:

Holiday Schedule:

Thanksgiving November 27th: 9-10am Class Only
Black Friday November 28th: Normal Schedule
Christmas Eve December 24th: 6am, 9:30am, and Open Gym 12-3
Christmas Day December 25th: Closed
New Years Eve: December 31st: 6am, 9:30am, and Open Gym 12-3
New Years Day: January 1st: Closed

WOD:

A) Power Clean 1 rep max

B) Take 80% of A and perform 3 sets of 5 reps

C) Power Test #1:

250m Row @ Max Effort

WHITEBOARD:

Record Weight for A and Time for B

Posted in Leave a comment

NEWS:

Holiday Schedule:

Thanksgiving November 27th: 9-10am Class Only
Black Friday November 28th: Normal Schedule
Christmas Eve December 24th: 6am, 9:30am, and Open Gym 12-3
Christmas Day December 25th: Closed
New Years Eve: December 31st: 6am, 9:30am, and Open Gym 12-3
New Years Day: January 1st: Closed

WOD:

15 min. AMRAP

10 Medicine Ball Cleans

10 Push-ups

10 Toes to Bar

WHITEBOARD:

Rounds and Weight!

Posted in Leave a comment

NEWS:

Holiday Schedule:

Thanksgiving November 27th: 9-10am Class Only
Black Friday November 28th: Normal Schedule
Christmas Eve December 24th: 6am, 9:30am, and Open Gym 12-3
Christmas Day December 25th: Closed
New Years Eve: December 31st: 6am, 9:30am, and Open Gym 12-3
New Years Day: January 1st: Closed

WOD:

A: Sumo Deadlift

3, 3, 3, 3, 3

B: 2 min. AMRAP

1 set of max Deadlifts (conventional) @ 70%. In the remaining time,

perform max burpees!

WHITEBOARD:

Weights!

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