Get pumped for this week's workouts!
workouts of the week
Monday
Clean and Jerk 1RM
11:00 AMRAP
Triplet: Strict Pull-Ups + Goblet Squats + Double Unders
Posterior Chain
Tuesday
Freestanding Handstand Hold
Handstand Walk Skills / Progressions
Every 3:00 x 5 Sets
Triplet: GHD Sit-Up + Run + Handstand Walk
Upper Body Pressing
Wednesday
N/A
24:00 AMRAP
Echo Bike + Dual Dumbbell Sumo Deadlifts + Row + Renegade Row + Box Jump Overs
Knees + Carries + Holds
Thursday
Front Squat 5-3-1-3-5
For Time 11:00-15:00
Couplet: Wall Balls + Burpees
Low Body Accessory (Quads / Unilateral)
Friday
Ring Muscle-Up Skills and Progressions
For Time: 9:00-12:00
Test Workout: “The Partitioned Standard”
Power Clean + Push Jerk + Ring Muscle-Up + Power Snatch
Posterior Chain / Hips
Saturday
Toe to Bar Technique
Partner Workout For Time: 15:00-20:00
Medball Run + Toe to Bar Tall Kneeling to Standing
Midline
Sunday
Bench Press
30 Sets x :20 on / :10 Off (15:00 minutes)
Triplet: Strict Pull-Ups + Push-Ups + Air Squats
Bodybuilding / Push + Pull
member spotlight
Huge congrats to Coach Abdullah for competing 7/21 at the Adirondack Series 1! 🥳
He was not feeling well during the week leading up to the competition, but he still came out and crushed it! 👊🏼
He ended the day 4/6 with a best lift of 95kg in the snatch and 145kg in the C&J!
Look for Abdullah coaching Barbell Group Training Class
Sundays at 10am
Starting 8/4
Community corner
LAST CHANCE!!!
Every year on July 25th, we release a very limited amount of our BEST membership promotions.
We sold out yesterday, so we opened up (10) more spots!!
Get unlimited CrossFit and Barbell club
for only $120/month
when you pay for a year in full.
FIRST COME, FIRST SERVED
Click below, and claim yours!
West Essex open
Now available in BARS to sign-up for our FIRST ever sanctioned weightlifting meet!
Speak to any coach if you have any questions!
quote of the week
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
–Thomas Jefferson
