Author: JB

SUNDAY 7.22.2018 WOD

WARMUP Single leg stability exercises and general movement flow. PART 1 SA and SL Strength (20 min clock) Build to a heavy 3 rep reverse lunge @31×1 (bar is in back rack) *goal of the reverse lunge is to come close to but not touch the floor. the majority of your weight should remain on …
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Openers Build IT 3 sets Db presses for pump + db curls to failure Rest :45 sec between sets Heavy IT 2 sets KB Farmer Carry for max distance Rest as needed between sets Build to 3 rep bench press until technical failure, then do 4 more sets of 3-6 reps. Rest as needed between …
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SATURDAY 7.21.2018 WOD

PART 1 3-4RNFT 6 Wide Grip Bench Press 20 Banded Push-Downs Or 1 RM WIDE GRIP Bench Press PART 2 FITNESS W/ A Partner (BREAK IT UP HOWEVER YOU SEE FIT) 5 Rounds For Time 3 Laps Or 1,000 M Row 40 Alt Renegade Rows 50 Knee-Ups Or AB-Mat Sit-Ups 60 Single DB Front Rack …
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FRIDAY 7.20.2018 WOD

PART 1 Every :90 Sec For 4 Sets (1-2 Complex) 1 Power Clean + 1 Front Squat + 1 Shoulder To Overhead PART 2 “CHICKENFOOT” FITNESS 25 Min AMRAP 6 Power Cleans 95/65 Or 75/55 9 Pull-Ups 6 Shoulder To Overhead 12 Lateral Burpees Over The Bar SPORT 25 Min AMRAP 3 Clean And Jerks …
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THURSDAY 7.19.2018 WOD

SCHEDULE CHANGES FOR THIS WEEK THURSDAY – 5, 6, 7, and 9:30am and Stamford Strong are canceled. NOON and EVENING classes ARE ON!! FRIDAY – Classes will resume their normal schedule PART 1 “MU DAY” 4 RDS 10 Bar Box MU Transition 10 Snap To Hollows :30 Sec Top Of Dip Hold Or Ring Taps …
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