40 on 20 off

40 seconds on...20 seconfs off of... Jump Rope Medicine Ball Figure-8s. Lateral Cone Jumps Medicine Ball Squat Thrusts 5 rounds. No rest between...»

Tuesday Terror

This one is going to be a killer on your heart rate: Kettlebell Swings Band Row/Lunge Combo (switching sides half way) Power Ropes Agility Ladder 40 seconds on, 20 seconds off for 6...»

Something New

Stay tuned to the blog for what's new starting next week.  I know the anticipation has got to be killing you.   In the meantime, for Saturday... Start of with 3 Rounds of the Plank Complex Then 5 Rounds of Snatches 12/12 Jumping Pull Ups 24 Front Squat 6/6 Squat Thrusts 12 Horizontal Flutter Kicks 24 Hanging Knee Raises...»

Some Single-leg work

[caption id="attachment_381" align="alignnone" width="300" caption="Looking on with Admiration"][/caption] 1A) Split Squat 10R/10L 1B) DB See-Saw Press 5R/5L...a total of 10 reps. 1C) Band Row Static Lunge Combo 15R/15L 2A) Full Contact Twist 5R/5L...a total of 10 reps. 2B) Slam Ball 10 2C) Contra-lateral push-up 5R/5L...a total of 10 reps. Complete 6...»

Filthy 50

50 Squats Jumps 50 Double DB Push Presses 50 Jumping Pull-ups 50 Jumping Lunges 50 Push-ups 50 Sit-ups 50 Hanging Knee Raises 100 Jump rope...»

Fitness Fashion

Typically we think of Under Armor, Nike, Adidas, Reebok, and now Lululemon when we think of workout attire.  In fact some of these brands offer fashionable enough attire to send you out for errands once you've completed your workout.  So what's your favorite brand of workout clothing?  In the mean time, here's a photo of Pamela sporting her wide-brimmed hat at the...»

Let's stick with a common theme for this week. 1 Block Run 30 Wall Ball shots 30 Kettlebell High-pulls 30 Burpees 1 Block Run 20 Wall Balls 20 Kettlebell High-pulls 20 Burpees 1 Block Run 10 Wall Ball Shots 10 Kettlebell High-pulls 10 Burpees 1 Block...»

Up the ladder…Down the ladder

5-10-15-20-15-10-5 Push Ups DB Snatches (per side) Kettlebell Swings Step Ups with a Hop Jumping Pull Ups Squat Thrusts Start and finish with a Garage...»

Beautiful Butts & Sexy Backs

6 Sets of... Double Front Squats - 5 Pull Ups - 3 to 7 Weighted Walking Lunges - 10 Band Rows -...»

Running, running, running in Philadelphia

Beautiful Spring days are finally upon us.  Enjoy the nice Philadelphia weather. Block Run Kettlebell Swings - 20 Contralateral Push Ups - 20 Box Jumps - 20 Full Contact Twists - 20 5 Rounds   REMINDER ABOUT ADDITIONAL CLASSES: Yoga - Every Tuesday and Thursday at 7am Kids Judo - Every Monday and Wednesday at 5pm CrossFit Class - Every Friday at...»