WOD: Dec. 22nd, 2016

FUEL OF THE DAY: PRE – METCON Protein / Carbs Flash Back WOD: Fri Dec 23, 2016 For Time: 100- Kettlebell Swings 100- Situps 100- Double Unders 100- Cal Row 16 Min Time Cap FUEL OF THE DAY: POST – METCON Protein /...

WOD: Nov. 27th, 2017

FUEL OF THE DAY: PRE – CONDITIONING Pro / Fats KB Front Rack Lunges 5 X 0:40 Rest 0:90 Sit Ups 2 X 1:00 Rest 0:90 Pull Ups (Kipping) 5 X 12/9 Unbroken 200 m Run Rest 0:90 FUEL OF THE DAY: POST – CONDITIONING Pro /...

WOD: Nov. 25th, 2017

FUEL OF THE DAY: PRE – METCON Pro / Carbs With A Partner 4 Rounds For Time: 30- Wall Balls 40- Sit Ups 50- Lateral Jumps 60′- bear Crawl * Parnters can split work any way * Each partner must complete at least 1 of every move FUEL OF THE DAY: POST – METCON Pro /...

WOD: Nov. 24th, 2017

  PAWLING: Classes @ 430/530/630 PM MAHOPAC: Classes @ 430/530 PM FUEL OF THE DAY: PRE – STRENGTH Pro / Fats Split Jerks 8 X 2 @ 70-80% Bent Rows & Strict Press 4 X 12 X 6 FUEL OF THE DAY: PRE – STRENGTH Pro /...

WOD: Nov. 23rd, 2017

WISHING OUR ENTIRE ELITE PROGRESSION COMMUNITY A VERY HAPPY THANKSGIVING! If you’re not make it to the gym today, don’t forget about our REP-A-DAY Challenge! PAWLING: Closed MAHOPAC: 2 Classes @ 8 & 9 AM FUEL OF THE DAY: PRE – METCON Pro / Carbs 30...