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"Remember Foam Parties?!”
Buying Into Your Own BullSh$t – Part 2

Okay, so do any of you remember foam parties? I’m certainly dating myself here, and there are a lot of reveals in these blogs about stuff most people don’t know about me. For one –I used to have a pair of shiny pants…yeah. I’m not proud of it, but I gotta tell ya, at the time…nah, it was still douchey at the time. Back to foam parties. So, essentially, imagine a club full of your closest friends (or 300-400 people you don’t know more likely..), copious amounts of alcohol, and at a specific time, the foam blowers came on and the entire place just filled up with foam – like the kind that forms on the top of a bubble...

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“The Separator”

Buying Into Your Own BullSh$t – Part 1

This one will offend some people’s tender sensibilities – there’s just no getting around it because this is about not buying into your own bullshit, and the best way to lead off is with a horrifically literal metaphor. That’s okay, cause if you’re still reading after the first sentence, that’s on you not me. So, let’s proceed…

Almost every person who is old enough to have eaten questionable sushi, food from a subway food counter, or anything roughly equivalent, has had a moment when what they thought was a fart – turned out wrong. Yep - things went too far. You had a catastrophic failure of the Fart-Sh$t separator; that indefinable securi...

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“Fighting Tired”

I've decided, after much deliberation, to finally start putting out this content that I've been writing for awhile to help share some perspective - about training, competing, life..you name it. So here goes, enjoy!

I learned to box, REALLY learned to box, in Hempstead, NY in the late ‘90’s. This kicked off my fighting career that meadered its way thru Kickboxing and MMA for the next 8 years…but lets focus on Hempstead – where it all started. Yeah. If you don’t know what that means, then I don’t even know if I can explain it to you. I’ll try and paint you a picture…imagine downtown Philly (the one you see in your mind when you think of Rocky movies...), make it...

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Monday - Welcome Back!

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Friday!!

PREWOD
Warm up.
METCON
Perform the following, good mechanics for all accessory movements, do the exercises in the most time efficient manner possible while still maintaining good form. Push the time on the DU's and Row only!
For Time:
'Extended 2'

  • 50 Double Unders
  • 3 Supersets of the following couplet:

5 Strict Pull Ups
8 Alternating Pistol Squats

  • 50 Double Unders
  • 3 Supersets of 20 reps the following:

20 Rageball Sit ups 20/14
20 Sec Superman Hold

  • 75 Double Unders
  • 3 Supersets of the following:

15 Barbell Strict Press 45/35
15 Barbell Good Mornings 45/35

  • 500m Row
  • 3 Supersets of the following:

12 Barbell Front Raises
12 Barbell Curls
50 Wall Ball 20/14
*Scale Wall Ball Weight. Scale DU to Singles. Scale Pull Ups to Ring Rows or Banded Strict. Scale PSQ's to assisted or Box Pistols. Scale Row Distance by 50%.

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Brent's Birthday Blowout WoD

PREWOD
Warm up!
METCON
Each Class member perform the following Buy In:
9 x 100ft Prowler pushes w/ 50/30 loaded on the sled. Rest 1:00 between reps.
Partner up or go in 3's. RPE 7 on these reps, do not all out sprint.
Rest 5:00
For Time (20 min Cap):

  • 27 Burpees to Standing

  • 27 Power Cleans @ 95/75

  • 21 Burpees

  • 21 Power Cleans

  • 15 Burpees

  • 15 Power Cleans

  • 9 Burpees

  • 9 Power Cleans

  • 3 Burpees

  • 3 Power Cleans

*Scale Reps to 60% for novice, scale PC weight to 75/55.
AMRAP

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Hump Day

PREWOD

Warm up.

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Team Tuesday!

PREWOD
Warm Up!
METCON

  • 2 person teams, perform the following AMRAP for 20 Min:

  • First, each partner working one at a time completes the following:

  • 1st partner performs 100 Double Unders

  • 2nd partner peforms 100 Double Unders

  • 1st partner lunges 200ft with 45lb/25lb plate overhead

  • 2nd partner lunges 200ft with 45lb/25lb plate overhead

  • Then, they perform the following work broken up however they want:

  • 120 Wall Ball to 10ft target 20/14

100 Medball sit ups 20/14
80 HRPU's
60 Box Jump Overs 24/20 (you may step down)
40 Pull Ups

*Scale all movements by weight, distance and difficulty. Good Form! Scale DU to SU, BJ's to step ups and height of the box, PU to Ring Rows.
AMRAP

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Monday!

PREWOD
Warm Up.
METCON
For Time:
3 Rope Climbs
21 Handstand Push Ups
25 Double KB Deadlifts (2 x 32, 2 x 24)
400 m Run
2 Rope Climbs
*Scale RC's to pulls from floor. Scale HSPU to Decline HRPU/HRPU. Scale weight on KB's. Scale Distance on run by half.
AMRAP

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Thursday

PREWOD
Warm Up.
METCON
'Dubs Sn-Hanger'
3 Rounds For time:
75 Double Unders
7 Hang Snatches @ 135/95
*Scale Dubs to Singles, 2:1. Scale Snatch weight for GOOD Form.
AMRAP

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Hours

Monday5:00AM - 8:30PM
Tuesday5:00AM - 8:30PM
Wednesday5:00AM - 8:30PM
Thursday5:00AM - 8:30PM
Friday5:00AM - 8:30PM
Saturday9:00AM - 1:00PM
Sunday12:30AM - 2:00PM

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