CrossFit Tribe


Sunday, 8/1

Skill Work: Hang Power Cleans (Weighted)

the most incredible Rosemary..It all starts with a 30 Day Paleo Challenge & some CrossFit

Strength: Press 5×2

Metcon - (3) 4 Min Amraps (1 Min rest between Rds)

5 Hang Power Cleans (95/65)

5 Push Press (95/65)

5 Ring Dips

Saturday, 7/31 TEAM WOD

Regardless of differences, we strive shoulder to shoulder… Teamwork can be summed up in five short words:  “We believe in each other.”  ~Author Unknown

Team Track Workout

Teams of 2:

Run 800 M (Both Members)

100 Air Squats

100 Situps

100 Pushups

100 Walkin lunge Steps

Run 800 M (Both Members)

(800m runs both members run at the same time, 4 movements are broken up between members)

So What’s Up With the Feet Shoes??

Hey Tribers!

Ever wonder why you see all these people around the tribe walking around with those “feet shoes” (aka Vibram Five Fingers) instead of the latest “awesome” version of Nike Zooms with 5 inches of cushy support!?

Well, check out this new study that Harvard just did.

Friday, 7/30

Buy in:  1000 M Row

Metcon – “Lil Mcghee

Amrap 20 Mins:

Deadlifts 5 Reps (225/135)

Pushups 10 Reps

Box Jumps 10 Reps (24″/20″)

Don’t ask yourself what the world needs; ask yourself what makes you come alive.  And then go and do that.  Because what the world needs is people who have come alive.  ~Attributed to Howard Thurman

Thursday 7/28

“Boz Warmup”

Strength - OH Squat (Work up to a heavy Triple)

Metcon – 21-15-9

Overhead Squats (95/65)


Never mind searching for who you are.  Search for the person you aspire to be.  ~Robert Brault,

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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