Call Us: 609.915.8516


Changes Effective April 7, 2014


Open Gym (MONDAY-SATURDAY): Canceled

Monday’s Open Gym replaced with a 5-6pm Specialty Class with Coach Dave.

Specialty Class Blocks (Monday 5-6pm ONLY):
We will be having different blocks (span of time) & classes throughout the summer. For example, beginning April 7, 2014, we will be having a 4-week block on X. (Strongman, Powerlifting, Olympic Lifting, Running, etc).

The specialty class will be counted as a class. If you insist and must, you will be able to attend the 6pm/7pm GPP WOD as well. If this is the case, the above would constitute as two classes. ***You will need to sign in on WODHOPPER for both!

We will not be having a cap on the 5-6pm specialty class.

Tuesday and Thursday 12pm classes will be dropped until the end of summer, or there is an average of 5+ interested in the class.

Tuesday 6am class will be added.

Friday 5pm class will be added.


We will be dropping 2x a week memberships for new members. All existing 2x a week memberships are grandfathered in.

Bathroom Additions:

Cintas will now be providing us with toilet paper, paper towels, soap, and hand sanitizer weekly. The bathrooms will be updated with paper towel, toilet paper and soap dispensers & holders. The updates will be happening on April 7th.


Save the date!

Saturday, May 17th- Fundraiser and Workout for “Murph.” Barbeque to follow.

Like last year, all family and friends are invited to participate again. The “Murph” Organization is posting more information this week about how to sign up online, cost/donation, and t-shirt designs! I highly encourage you all participate!

St. Jude Children’s Hospital Fundraiser and Blood Drive dates TBA.

Please let me know if you have any questions .


Tabata Row
Rest 1 minute
Tabata Push Press #75/55
Rest 1 minute
Tabata Medicine Ball Clean
Rest 1 minute
Tabata SDLHP #75/55

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.


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