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0 thoughts on “120617 Rest Day”

  10. J9

    SK1_ MONDAY ONLY
    For time:
    1000m row
    50 back squats – 135/95, no racks
    100 double unders
    DP-9:55
    W-13:11
    Brielle-10:13
    Randy-14:20
    Kieran-11:14
    Kate-10:07
    Josh-8:36
    John-8:43
    Colin-8:26
    JoeG-11:55
    Marc-14:20
    McCoy-14:44
    Pat-11:00
    Sam-13:46
    Terence-8:55
    SK2_ WEDNESDAY ONLY
    For time:
    21-15-9
    push press – 135/95
    ring dips
    kb swings – 32kg/24kg
    Pat-14:32
    Doug-17:04
    DP-14:30
    Nick-12:55
    MVR-9:37
    JoeG-10:42
    Kevin-6:40
    Marc-11:43
    Josh-6:58
    Randy-14:49
    Justin-13:09
    Terence-6:28
    MarcD-10:41
    Armando-12:48
    SK3_ FRIDAY ONLY
    AMRAP in 3:00 of:
    3 ctb pull-ups
    9 ghd sit-ups
    AMRAP in 3:00 of:
    3 hang squat snatch – 95/65
    9 t2b
    AMRAP in 3:00 of:
    muscle-ups
    finisher: 200m farmer’s walk – 32kg/24kg kb
    MVR-4+3, 4, 3 13:21
    DP-4+3, 4+3, 1, 14:53
    Kieran-4+6, 4, 6, 13:01
    Josh-5+5, 4, 11, 12:35
    John-5+1, 3+3, 2, 12:37
    Doug-3+9, 2, 7, 13:02
    Marc-5+4, 3+8, 17, 12:44
    McCoy-4+2, 2+6, 4, 12:52
    Pat-5+4, 3+3, 14, 13:36
    CFE:
    10 rounds:
    C2: 30 secs on, :60 recovery
    Billy-1468m
    Run: 200m sprint, :60 recovery
    Bily-6:43

  11. J9

    SK1_ MONDAY ONLY
    For time:
    1000m row
    50 back squats – 135/95, no racks
    100 double unders
    DP-9:55
    W-13:11
    Brielle-10:13
    Randy-14:20
    Kieran-11:14
    Kate-10:07
    Josh-8:36
    John-8:43
    Colin-8:26
    JoeG-11:55
    Marc-14:20
    McCoy-14:44
    Pat-11:00
    Sam-13:46
    Terence-8:55
    SK2_ WEDNESDAY ONLY
    For time:
    21-15-9
    push press – 135/95
    ring dips
    kb swings – 32kg/24kg
    Pat-14:32
    Doug-17:04
    DP-14:30
    Nick-12:55
    MVR-9:37
    JoeG-10:42
    Kevin-6:40
    Marc-11:43
    Josh-6:58
    Randy-14:49
    Justin-13:09
    Terence-6:28
    MarcD-10:41
    Armando-12:48
    SK3_ FRIDAY ONLY
    AMRAP in 3:00 of:
    3 ctb pull-ups
    9 ghd sit-ups
    AMRAP in 3:00 of:
    3 hang squat snatch – 95/65
    9 t2b
    AMRAP in 3:00 of:
    muscle-ups
    finisher: 200m farmer’s walk – 32kg/24kg kb
    MVR-4+3, 4, 3 13:21
    DP-4+3, 4+3, 1, 14:53
    Kieran-4+6, 4, 6, 13:01
    Josh-5+5, 4, 11, 12:35
    John-5+1, 3+3, 2, 12:37
    Doug-3+9, 2, 7, 13:02
    Marc-5+4, 3+8, 17, 12:44
    McCoy-4+2, 2+6, 4, 12:52
    Pat-5+4, 3+3, 14, 13:36
    CFE:
    10 rounds:
    C2: 30 secs on, :60 recovery
    Billy-1468m
    Run: 200m sprint, :60 recovery
    Bily-6:43

  12. J9

    SK1_ MONDAY ONLY
    For time:
    1000m row
    50 back squats – 135/95, no racks
    100 double unders
    DP-9:55
    W-13:11
    Brielle-10:13
    Randy-14:20
    Kieran-11:14
    Kate-10:07
    Josh-8:36
    John-8:43
    Colin-8:26
    JoeG-11:55
    Marc-14:20
    McCoy-14:44
    Pat-11:00
    Sam-13:46
    Terence-8:55
    SK2_ WEDNESDAY ONLY
    For time:
    21-15-9
    push press – 135/95
    ring dips
    kb swings – 32kg/24kg
    Pat-14:32
    Doug-17:04
    DP-14:30
    Nick-12:55
    MVR-9:37
    JoeG-10:42
    Kevin-6:40
    Marc-11:43
    Josh-6:58
    Randy-14:49
    Justin-13:09
    Terence-6:28
    MarcD-10:41
    Armando-12:48
    SK3_ FRIDAY ONLY
    AMRAP in 3:00 of:
    3 ctb pull-ups
    9 ghd sit-ups
    AMRAP in 3:00 of:
    3 hang squat snatch – 95/65
    9 t2b
    AMRAP in 3:00 of:
    muscle-ups
    finisher: 200m farmer’s walk – 32kg/24kg kb
    MVR-4+3, 4, 3 13:21
    DP-4+3, 4+3, 1, 14:53
    Kieran-4+6, 4, 6, 13:01
    Josh-5+5, 4, 11, 12:35
    John-5+1, 3+3, 2, 12:37
    Doug-3+9, 2, 7, 13:02
    Marc-5+4, 3+8, 17, 12:44
    McCoy-4+2, 2+6, 4, 12:52
    Pat-5+4, 3+3, 14, 13:36
    CFE:
    10 rounds:
    C2: 30 secs on, :60 recovery
    Billy-1468m
    Run: 200m sprint, :60 recovery
    Bily-6:43

  13. J9

    SK1_ MONDAY ONLY
    For time:
    1000m row
    50 back squats – 135/95, no racks
    100 double unders
    DP-9:55
    W-13:11
    Brielle-10:13
    Randy-14:20
    Kieran-11:14
    Kate-10:07
    Josh-8:36
    John-8:43
    Colin-8:26
    JoeG-11:55
    Marc-14:20
    McCoy-14:44
    Pat-11:00
    Sam-13:46
    Terence-8:55
    SK2_ WEDNESDAY ONLY
    For time:
    21-15-9
    push press – 135/95
    ring dips
    kb swings – 32kg/24kg
    Pat-14:32
    Doug-17:04
    DP-14:30
    Nick-12:55
    MVR-9:37
    JoeG-10:42
    Kevin-6:40
    Marc-11:43
    Josh-6:58
    Randy-14:49
    Justin-13:09
    Terence-6:28
    MarcD-10:41
    Armando-12:48
    SK3_ FRIDAY ONLY
    AMRAP in 3:00 of:
    3 ctb pull-ups
    9 ghd sit-ups
    AMRAP in 3:00 of:
    3 hang squat snatch – 95/65
    9 t2b
    AMRAP in 3:00 of:
    muscle-ups
    finisher: 200m farmer’s walk – 32kg/24kg kb
    MVR-4+3, 4, 3 13:21
    DP-4+3, 4+3, 1, 14:53
    Kieran-4+6, 4, 6, 13:01
    Josh-5+5, 4, 11, 12:35
    John-5+1, 3+3, 2, 12:37
    Doug-3+9, 2, 7, 13:02
    Marc-5+4, 3+8, 17, 12:44
    McCoy-4+2, 2+6, 4, 12:52
    Pat-5+4, 3+3, 14, 13:36
    CFE:
    10 rounds:
    C2: 30 secs on, :60 recovery
    Billy-1468m
    Run: 200m sprint, :60 recovery
    Bily-6:43

  14. J9

    SK1_ MONDAY ONLY
    For time:
    1000m row
    50 back squats – 135/95, no racks
    100 double unders
    DP-9:55
    W-13:11
    Brielle-10:13
    Randy-14:20
    Kieran-11:14
    Kate-10:07
    Josh-8:36
    John-8:43
    Colin-8:26
    JoeG-11:55
    Marc-14:20
    McCoy-14:44
    Pat-11:00
    Sam-13:46
    Terence-8:55
    SK2_ WEDNESDAY ONLY
    For time:
    21-15-9
    push press – 135/95
    ring dips
    kb swings – 32kg/24kg
    Pat-14:32
    Doug-17:04
    DP-14:30
    Nick-12:55
    MVR-9:37
    JoeG-10:42
    Kevin-6:40
    Marc-11:43
    Josh-6:58
    Randy-14:49
    Justin-13:09
    Terence-6:28
    MarcD-10:41
    Armando-12:48
    SK3_ FRIDAY ONLY
    AMRAP in 3:00 of:
    3 ctb pull-ups
    9 ghd sit-ups
    AMRAP in 3:00 of:
    3 hang squat snatch – 95/65
    9 t2b
    AMRAP in 3:00 of:
    muscle-ups
    finisher: 200m farmer’s walk – 32kg/24kg kb
    MVR-4+3, 4, 3 13:21
    DP-4+3, 4+3, 1, 14:53
    Kieran-4+6, 4, 6, 13:01
    Josh-5+5, 4, 11, 12:35
    John-5+1, 3+3, 2, 12:37
    Doug-3+9, 2, 7, 13:02
    Marc-5+4, 3+8, 17, 12:44
    McCoy-4+2, 2+6, 4, 12:52
    Pat-5+4, 3+3, 14, 13:36
    CFE:
    10 rounds:
    C2: 30 secs on, :60 recovery
    Billy-1468m
    Run: 200m sprint, :60 recovery
    Bily-6:43

  15. J9

    SK1_ MONDAY ONLY
    For time:
    1000m row
    50 back squats – 135/95, no racks
    100 double unders
    DP-9:55
    W-13:11
    Brielle-10:13
    Randy-14:20
    Kieran-11:14
    Kate-10:07
    Josh-8:36
    John-8:43
    Colin-8:26
    JoeG-11:55
    Marc-14:20
    McCoy-14:44
    Pat-11:00
    Sam-13:46
    Terence-8:55
    SK2_ WEDNESDAY ONLY
    For time:
    21-15-9
    push press – 135/95
    ring dips
    kb swings – 32kg/24kg
    Pat-14:32
    Doug-17:04
    DP-14:30
    Nick-12:55
    MVR-9:37
    JoeG-10:42
    Kevin-6:40
    Marc-11:43
    Josh-6:58
    Randy-14:49
    Justin-13:09
    Terence-6:28
    MarcD-10:41
    Armando-12:48
    SK3_ FRIDAY ONLY
    AMRAP in 3:00 of:
    3 ctb pull-ups
    9 ghd sit-ups
    AMRAP in 3:00 of:
    3 hang squat snatch – 95/65
    9 t2b
    AMRAP in 3:00 of:
    muscle-ups
    finisher: 200m farmer’s walk – 32kg/24kg kb
    MVR-4+3, 4, 3 13:21
    DP-4+3, 4+3, 1, 14:53
    Kieran-4+6, 4, 6, 13:01
    Josh-5+5, 4, 11, 12:35
    John-5+1, 3+3, 2, 12:37
    Doug-3+9, 2, 7, 13:02
    Marc-5+4, 3+8, 17, 12:44
    McCoy-4+2, 2+6, 4, 12:52
    Pat-5+4, 3+3, 14, 13:36
    CFE:
    10 rounds:
    C2: 30 secs on, :60 recovery
    Billy-1468m
    Run: 200m sprint, :60 recovery
    Bily-6:43

  16. J9

    SK1_ MONDAY ONLY
    For time:
    1000m row
    50 back squats – 135/95, no racks
    100 double unders
    DP-9:55
    W-13:11
    Brielle-10:13
    Randy-14:20
    Kieran-11:14
    Kate-10:07
    Josh-8:36
    John-8:43
    Colin-8:26
    JoeG-11:55
    Marc-14:20
    McCoy-14:44
    Pat-11:00
    Sam-13:46
    Terence-8:55
    SK2_ WEDNESDAY ONLY
    For time:
    21-15-9
    push press – 135/95
    ring dips
    kb swings – 32kg/24kg
    Pat-14:32
    Doug-17:04
    DP-14:30
    Nick-12:55
    MVR-9:37
    JoeG-10:42
    Kevin-6:40
    Marc-11:43
    Josh-6:58
    Randy-14:49
    Justin-13:09
    Terence-6:28
    MarcD-10:41
    Armando-12:48
    SK3_ FRIDAY ONLY
    AMRAP in 3:00 of:
    3 ctb pull-ups
    9 ghd sit-ups
    AMRAP in 3:00 of:
    3 hang squat snatch – 95/65
    9 t2b
    AMRAP in 3:00 of:
    muscle-ups
    finisher: 200m farmer’s walk – 32kg/24kg kb
    MVR-4+3, 4, 3 13:21
    DP-4+3, 4+3, 1, 14:53
    Kieran-4+6, 4, 6, 13:01
    Josh-5+5, 4, 11, 12:35
    John-5+1, 3+3, 2, 12:37
    Doug-3+9, 2, 7, 13:02
    Marc-5+4, 3+8, 17, 12:44
    McCoy-4+2, 2+6, 4, 12:52
    Pat-5+4, 3+3, 14, 13:36
    CFE:
    10 rounds:
    C2: 30 secs on, :60 recovery
    Billy-1468m
    Run: 200m sprint, :60 recovery
    Bily-6:43

  17. J9

    SK1_ MONDAY ONLY
    For time:
    1000m row
    50 back squats – 135/95, no racks
    100 double unders
    DP-9:55
    W-13:11
    Brielle-10:13
    Randy-14:20
    Kieran-11:14
    Kate-10:07
    Josh-8:36
    John-8:43
    Colin-8:26
    JoeG-11:55
    Marc-14:20
    McCoy-14:44
    Pat-11:00
    Sam-13:46
    Terence-8:55
    SK2_ WEDNESDAY ONLY
    For time:
    21-15-9
    push press – 135/95
    ring dips
    kb swings – 32kg/24kg
    Pat-14:32
    Doug-17:04
    DP-14:30
    Nick-12:55
    MVR-9:37
    JoeG-10:42
    Kevin-6:40
    Marc-11:43
    Josh-6:58
    Randy-14:49
    Justin-13:09
    Terence-6:28
    MarcD-10:41
    Armando-12:48
    SK3_ FRIDAY ONLY
    AMRAP in 3:00 of:
    3 ctb pull-ups
    9 ghd sit-ups
    AMRAP in 3:00 of:
    3 hang squat snatch – 95/65
    9 t2b
    AMRAP in 3:00 of:
    muscle-ups
    finisher: 200m farmer’s walk – 32kg/24kg kb
    MVR-4+3, 4, 3 13:21
    DP-4+3, 4+3, 1, 14:53
    Kieran-4+6, 4, 6, 13:01
    Josh-5+5, 4, 11, 12:35
    John-5+1, 3+3, 2, 12:37
    Doug-3+9, 2, 7, 13:02
    Marc-5+4, 3+8, 17, 12:44
    McCoy-4+2, 2+6, 4, 12:52
    Pat-5+4, 3+3, 14, 13:36
    CFE:
    10 rounds:
    C2: 30 secs on, :60 recovery
    Billy-1468m
    Run: 200m sprint, :60 recovery
    Bily-6:43

  18. J9

    SK1_ MONDAY ONLY
    For time:
    1000m row
    50 back squats – 135/95, no racks
    100 double unders
    DP-9:55
    W-13:11
    Brielle-10:13
    Randy-14:20
    Kieran-11:14
    Kate-10:07
    Josh-8:36
    John-8:43
    Colin-8:26
    JoeG-11:55
    Marc-14:20
    McCoy-14:44
    Pat-11:00
    Sam-13:46
    Terence-8:55
    SK2_ WEDNESDAY ONLY
    For time:
    21-15-9
    push press – 135/95
    ring dips
    kb swings – 32kg/24kg
    Pat-14:32
    Doug-17:04
    DP-14:30
    Nick-12:55
    MVR-9:37
    JoeG-10:42
    Kevin-6:40
    Marc-11:43
    Josh-6:58
    Randy-14:49
    Justin-13:09
    Terence-6:28
    MarcD-10:41
    Armando-12:48
    SK3_ FRIDAY ONLY
    AMRAP in 3:00 of:
    3 ctb pull-ups
    9 ghd sit-ups
    AMRAP in 3:00 of:
    3 hang squat snatch – 95/65
    9 t2b
    AMRAP in 3:00 of:
    muscle-ups
    finisher: 200m farmer’s walk – 32kg/24kg kb
    MVR-4+3, 4, 3 13:21
    DP-4+3, 4+3, 1, 14:53
    Kieran-4+6, 4, 6, 13:01
    Josh-5+5, 4, 11, 12:35
    John-5+1, 3+3, 2, 12:37
    Doug-3+9, 2, 7, 13:02
    Marc-5+4, 3+8, 17, 12:44
    McCoy-4+2, 2+6, 4, 12:52
    Pat-5+4, 3+3, 14, 13:36
    CFE:
    10 rounds:
    C2: 30 secs on, :60 recovery
    Billy-1468m
    Run: 200m sprint, :60 recovery
    Bily-6:43

  28. Kat & Matt

    Happy Fathers Day ShedDads!
    Btw…we are still planning on another Shed bbw/WOD/party for the 30th. if you are palnning on attending plz let us know so we can plan the scavenger hunt/wods accordingly and start palnning the food.
    If too many shedheads can not make it we can always reschedule for another time (another time being august or september) we understand how busy everyones summers are!

  29. Kat & Matt

    Happy Fathers Day ShedDads!
    Btw…we are still planning on another Shed bbw/WOD/party for the 30th. if you are palnning on attending plz let us know so we can plan the scavenger hunt/wods accordingly and start palnning the food.
    If too many shedheads can not make it we can always reschedule for another time (another time being august or september) we understand how busy everyones summers are!

  30. Kat & Matt

    Happy Fathers Day ShedDads!
    Btw…we are still planning on another Shed bbw/WOD/party for the 30th. if you are palnning on attending plz let us know so we can plan the scavenger hunt/wods accordingly and start palnning the food.
    If too many shedheads can not make it we can always reschedule for another time (another time being august or september) we understand how busy everyones summers are!

  31. Kat & Matt

    Happy Fathers Day ShedDads!
    Btw…we are still planning on another Shed bbw/WOD/party for the 30th. if you are palnning on attending plz let us know so we can plan the scavenger hunt/wods accordingly and start palnning the food.
    If too many shedheads can not make it we can always reschedule for another time (another time being august or september) we understand how busy everyones summers are!

  32. Kat & Matt

    Happy Fathers Day ShedDads!
    Btw…we are still planning on another Shed bbw/WOD/party for the 30th. if you are palnning on attending plz let us know so we can plan the scavenger hunt/wods accordingly and start palnning the food.
    If too many shedheads can not make it we can always reschedule for another time (another time being august or september) we understand how busy everyones summers are!

  33. Kat & Matt

    Happy Fathers Day ShedDads!
    Btw…we are still planning on another Shed bbw/WOD/party for the 30th. if you are palnning on attending plz let us know so we can plan the scavenger hunt/wods accordingly and start palnning the food.
    If too many shedheads can not make it we can always reschedule for another time (another time being august or september) we understand how busy everyones summers are!

  34. Kat & Matt

    Happy Fathers Day ShedDads!
    Btw…we are still planning on another Shed bbw/WOD/party for the 30th. if you are palnning on attending plz let us know so we can plan the scavenger hunt/wods accordingly and start palnning the food.
    If too many shedheads can not make it we can always reschedule for another time (another time being august or september) we understand how busy everyones summers are!

  35. Kat & Matt

    Happy Fathers Day ShedDads!
    Btw…we are still planning on another Shed bbw/WOD/party for the 30th. if you are palnning on attending plz let us know so we can plan the scavenger hunt/wods accordingly and start palnning the food.
    If too many shedheads can not make it we can always reschedule for another time (another time being august or september) we understand how busy everyones summers are!

  36. Kat & Matt

    Happy Fathers Day ShedDads!
    Btw…we are still planning on another Shed bbw/WOD/party for the 30th. if you are palnning on attending plz let us know so we can plan the scavenger hunt/wods accordingly and start palnning the food.
    If too many shedheads can not make it we can always reschedule for another time (another time being august or september) we understand how busy everyones summers are!

  100. CKL

    K&M – Dp and I are tentative. We will be driving back from Cape Cod that day. So it all depends on how many stops the kids make us take. I already picked up the chocolate for the s’mores and will give it to our favorite party planner before we leave.

  101. CKL

    K&M – Dp and I are tentative. We will be driving back from Cape Cod that day. So it all depends on how many stops the kids make us take. I already picked up the chocolate for the s’mores and will give it to our favorite party planner before we leave.

  102. CKL

    K&M – Dp and I are tentative. We will be driving back from Cape Cod that day. So it all depends on how many stops the kids make us take. I already picked up the chocolate for the s’mores and will give it to our favorite party planner before we leave.

  103. CKL

    K&M – Dp and I are tentative. We will be driving back from Cape Cod that day. So it all depends on how many stops the kids make us take. I already picked up the chocolate for the s’mores and will give it to our favorite party planner before we leave.

  104. CKL

    K&M – Dp and I are tentative. We will be driving back from Cape Cod that day. So it all depends on how many stops the kids make us take. I already picked up the chocolate for the s’mores and will give it to our favorite party planner before we leave.

  105. CKL

    K&M – Dp and I are tentative. We will be driving back from Cape Cod that day. So it all depends on how many stops the kids make us take. I already picked up the chocolate for the s’mores and will give it to our favorite party planner before we leave.

  106. CKL

    K&M – Dp and I are tentative. We will be driving back from Cape Cod that day. So it all depends on how many stops the kids make us take. I already picked up the chocolate for the s’mores and will give it to our favorite party planner before we leave.

  107. CKL

    K&M – Dp and I are tentative. We will be driving back from Cape Cod that day. So it all depends on how many stops the kids make us take. I already picked up the chocolate for the s’mores and will give it to our favorite party planner before we leave.

  108. CKL

    K&M – Dp and I are tentative. We will be driving back from Cape Cod that day. So it all depends on how many stops the kids make us take. I already picked up the chocolate for the s’mores and will give it to our favorite party planner before we leave.

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Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

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ARE YOU LOOKING TO DROP-IN?

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WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 Per Class

FIND US AT:

3 Gold Mine Rd.
Flanders, New Jersey 07836

973-552-2510

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.