Call Us: 609.915.8516


The 12pm class is cancelled for today very sorry for any inconvenience.


We are currently 3 weeks into an 8 week phase, the 2nd of 3 phases.  The

focus is on practicing the classic Olympic lifts, the Snatch and the Clean &

Jerk.  Along with the heavy volume of the classic lifts we have a built in

squat program to help with overall strength.  Routine is usually the enemy

in CrossFit, but programming with a focus is a great way for athletes to

make great progress.  Please take advantage of the next 5 weeks to work on

your technique even if it means you have to drop weight to reprogram

your form.  Take the time to work at moving more efficiently, and you

will soon see your weights go up and your times go down.

Rest and Recovery

Along with a lot of  volume in both the classic lifts and squatting comes

some occasional joint soreness.  Every athlete responds different to the

strees put on the body by the workouts so please work within your means

and don’t be afraid to take a day off.  It is highly recommended that you

don’t train more then 3 days in a row, a protocol that even our team

athletes follow religiously.  A great approach for someone who wants to

train with more volume is to do a 3 days on, 1 day off, 2 days on.  Simply

put, don’t come in 5 days in a row and complain that your to sore to squat.



3 Rounds

Run 400 Meters

21 KB Swings #53 #35

12 Ring Dips


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