12/26/13

We’re open! Come in and shake off the food coma.   Today’s schedule: 915am; normal afternoon classes Friday, 12/27: normal schedule   Warm-up: 500m Row   Weightlifting: 3×5+ Deadlift @ 75/80/85% Wendler Max *ADD 10# TO WENDLER MAX*...

11/22/2013

CrossFit Mahwah Warm-up (No Measure) EMOM 8 Min: Even: 5 Shuttle Sprints Odd: 10 KB Swings (53#/35#) Accessories Perform the following movements at Tempo (as indicated). These movements will be coach led. Choose a weight that can be performed for 6-8 reps with good...

11/19/2013

CrossFit Mahwah Warm-up “Shankle Complex” (No Measure) Deadlift 3 Shrugs Hang Squat Clean 2 Jerks 3 Rounds. Start with 95#/65# and work up to a heavy set without sacrificing form. Both push jerk and split jerk are acceptable. Mobility Shoulder Capsule...

11/15/2013

Brotherly love. Announcements Team wod this Saturday! Grab a friend and get moving! #highfives #buddysystem CrossFit Mahwah Warm-up (No Measure) 3 Rounds: 10 Wall Ball 25 Double-unders Mobility 2 min stations, 1 min per side: Shoulder Capsule Mobilization Classic...

11/06/2013

This is JV. Hiiiii JV. CrossFit Mahwah Warm-up (No Measure) 2 Rounds: 10 Single Arm (L) KB Swings (53/26) 10 Single Arm (R) KB Swings (53/26) 25 Shoulder Passes Weightlifting Shoulder Press (Establish 3 RM) 20 min to establish 3RM Metcon (AMRAP – Rounds and...