Call Us: 609.915.8516

Tuesday December 6 2016


*There will be NO Open Gym from 4-6pm, Wednesdays, and 4-5pm, Thursdays. Mercer Junior Crew Team will be utilizing the gym for their training. 

*Drop-Ins: If you are in the area for the Holiday’s, you are more than welcome to drop in to a class. Please first email us at 


-Effective next week, we will unfortunately be dropping the Wednesday Open Gym from 8pm-9pm. We regret having to do this but it is clear that this timeslot is not being utilized.

-Starting Friday, December 9th 2016, we will be adding a 4pm Friday class.
-Starting Sunday, December 11th, 2016, we will be holding Open Gym from 9-11am.
*Keep in mind Open Gym is cancelled this Sunday because of the Private CrossFit Specialty Seminar.

Please let us know if you have any questions. These changes will be reflected on the schedule as soon as possible.


Part 1:

Build to 5 rep Overhead Squat from rack. This is not meant to be a 5 rep max but something that is challenging and allows you to maintain proper technique.

Part 2:

4 Rounds For Time:

7 Chest to Bar Pull-ups

14 Overhead Squats #95/65

21 Abmat Sit-ups



*Sub Front Squats for Overhead Squats in Part 2.

*Work on technique w/ PVC or Light bar for OHS in part 1. Do not sub Front Squat.

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