CrossFit Tribe

WORKOUT OF THE DAY

Doesn’t have to be fun to be fun…

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

“No, it doesn’t ever get any easier. You wouldn’t want it to either.” – Greg Glassman

Lazy Sunday???….nope, not here!

Open gym every Sunday 12-4.



Tires, kettlebells, bars, sleds, weights…sitting here just waiting to be moved.

Come get some!

Erg?

In 2 person teams:

One rows 250m
One throws does thrusters (45/75).
Continue to switch between stations until one person reaches 100 thrusters.


let’s get dynamic….warming up with tire flips, yeah baby!


“You may have noticed that the Concept2 indoor rower is often referred to as an “erg,” and if you’ve listened to any on-water rowers talk about it, they probably call our machine “the erg” all the time. CrossFitters have been rowing long and hard, and last month, for the first time ever; “Row 2k” was the Workout of the Day. So, it’s time to bring you into the inner circle. You’ve earned it. Call it the erg. The literal definition of ergometer is “a device that measures work,” and this offers some insight into the intentions of Peter and Dick Dreissigacker, the founders of Concept2, as they developed their first commercial rowing machine. They wanted to offer an effective, realistic training tool for on-water rowers, especially for use during the winter months. It was important to them that the device be able to accurately measure work output and performance, so that rowers could measure their speed and distance as if they were on the water and track their progress–and so they could compare their own times across different machines and also compete with other rowers.”

-Article written from Judy Geer in the CrossFit Journal.

Waking up the glutes and hamstrings.

Skill work: Push Jerk

21, 15, 9 reps of:

Push Jerk 135/95 lbs
Ball Slams 40 lbs
GHD Back Extension


“All great things in every province, in every domain, come to those willing to suffer and endure and sacrifice and commit. It’s blood, sweat, tears and other bodily fluids that make things happen.”

-Coach Greg Glassman

TODAY…

Balanced Bites Nutrition Guide Widget
Steve's PaleoGoods

The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.

Mobility WOD

What’s That Funky Symbol?

This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.

CrossFit Journal: The Performance-Based Lifestyle Resource