Jun 30, 2010 96
Have you checked out Gymnastics with Sammy yet? On Tuesday 4 Tribe members got their first Muscle UP! Welcome to the Club!
RICH P JOINS THE Muscle UP CLUB! from steve liberati on Vimeo.
Skill Work: Hollow Rocks
Strength: Push Press 2-2-2-2-2
Metabolic Conditioning:
AMRAP in 10 minutes of:
Push Press, 3 reps (at 75% of max double)
Barbell Rollouts, 5 reps (or 30s plank)
Box Jumps, 7 reps
Jun 29, 2010 74
Strength: Deadlift 3-3-3-3-3
Metabolic Conditioning:
3 Rounds for time of:
5 Deadlift (185/275 or 75% of best triple)
10 Burpees
Jun 28, 2010 120
Skill work to be done at Tribe and Metcon to be done at the track.
Skill Work: Kettlebell Swing
Metabolic Conditioning:
3 Rounds for time of:
30 Double Unders (or 90 Singles)
30 KB Swings (35/53 – or dumbbell)
400m run
Jun 27, 2010 90
If you are a beginner taking the Level I class, you are welcome to attend any scheduled class during the week. A trainer will be responsible to scale the workout appropiately.
Jun 27, 2010 11
Skill Work: Hang Squat Clean
Strength: Power Clean – work up to an easy triple.
Metabolic Conditioning: Row a 2k.
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.
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.
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
