CrossFit Tribe



Crossfit=Being Prepared for the Zombie Apocalypse!

The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, and be able to navigate obstacles and urban environments in an efficient manner…-ZombieFit

Make up WOD from Monday or Tuesday, work on weaknesses, and/or do Core/Lower Back work

Skill work (practice):  Ring Dips

3 Rounds for time of:

10 Push Press (115/75)

20 Walking Lunges

25 Knees to Elbows

Saturday, 10/30 TEAM WOD!


“Team Murphy”

In teams of two complete the following, one person working at a time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Friday, 10/28

Back Squat, 10×2 (65% of 1RM)

1 minute plank hold/rest 1 minute/1 minute plank hold

AMRAP 8 minutes

7 wall balls

3 power cleans (185/95)

Interview with Austin Malleolo at the CrossFit/USAW Weightlifting Openby Again Faster Equipment

Thursday, 10/28

Bench Press, 1 RM

Core – Leg Raises, 2×10-12

Row 2,000 meters for time

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A Love Letter from KTo<3

Dear Tribe Loves,

You guys rock! That being said, if you are leaving cups/water bottles/ utensils/ rubber containers/ your worries/ your dreams/ in the sink at Tribe  PLEASE put them on the DRYING RACK... or else I’m gonna finnnnnd you.

Yours in Fitness & Four Lokos,


Wednesday, 10/27

Make up WOD from Monday or Tuesday, work on weaknesses, and/or do Core/Lower Back work

core – 50 ABMAT sit ups

For time:

800 meter run

21 Front Squat (115/75)

400 meter run

15 Front Squats (115/75)

200 meter run

9 front squats (115/75)

Mini Quiche Recipe!

These are great to make a bunch of and eat during the week!

A dozen eggs
Chopped vegetables

Chopped cooked meat
Splash of water (for fluffiness)
Salt & Pepper

You’ll also need:
A pitcher
A non-stick muffin tin

Preheat oven to 350 degrees

Chop a variety of vegetables such as spinach, broccoli, asparagus, roasted red peppers, mushrooms, sundried tomatoes, etc. Anything you have on hand will work.

If you choose to use meat, such as bacon, cook it first.

Break the eggs into a pitcher. Add a splash of water and season with salt and pepper. Mix well.

Pour a small amount of the egg mixture into the muffin tin (fill each about 1/3 full). Sprinkle the meat and vegetables of your choice into the tin and then cover with more egg mixture.

Cook for 15-20 minutes and then let them rest for 5 minutes before removing from the tin.

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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