3 Larwin Road, Cherry Hill, NJ


Ditch the Bands in December!

Posted on by Alycia

December is NO BANDS month!

If you are working on pull ups, we are going to switch things up to help you reach your goals faster. By incorporating variety, we will be working on ALL of the muscles and movements needed to get you your first pull up!

Here’s the deal, if you currently use ANY bands at all to do your pull ups in metcons, you will be switching to the options below for the next month, and keeping them in the mix after that.

If you use a GREY band or thicker, you will be switching to Ring Rows.


This video shows EASIER rings rows, HARDER rings rows, and SLOPPY ring rows (don’t do these kind).
As the ring rows get easier, move your feet forward, and/or lower the rings.

- Keep your body as tight as possible
- Tip your toes up toward the ceiling
- Pull all the way to your shoulders, and lower to straight arms

If you use ORANGE or RED bands (NOT grey), please use the following options:


This video shows them done at WRIST height (area beneath wrists touch the bar when standing straight) without negative, WRIST height with negative, and HAND height.

-Arms are straight to start. Look straight ahead with chin over the bar at the top
-Position your feet directly under the pull up bar
-If you do the negative, lower slowly under your arms are straight, without feet touching the ground for support.


-Start with fingertips below the bar.
-When you grab the bar, make sure you don’t start with an excessive bend in the arms (ie: dont jump to halfway up the pull up)


This can be done by setting up a barbell at the height of your wrists as you sit on the ground with hands above your head OR with rings at that same height. This video shows some reps at the end that are SLOPPY. Don’t do those kind!

-Keep heels on the ground as needed, and whole foot on the ground if you need more help from the legs.
-Keep hips DOWN. Resist the urge you straighten your body out like a plank. Make the movement look more like a pull up and less like a laying down ring row.

REMEMBER, no matter which option you choose to do on any give day, or how hard you decide to make them feel for yourself, there IS NO ONE WAY to get you pull up. Plenty of people have gotten them using the bands, but plenty have not. So we’re making sure that everyone gets a fair chance at seeing all the options and which work for them!

Questions? Ask Alycia, Justin or Matt. And in class, any coach can help you further modify or scale up or down or remind you of what to do.

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Tuesday, August 12th

Posted on by Justin

“Fight Gone Bad” – ish

3 Rounds
1 min Wall-balls (20/14)
1 min KB Swings (53/35)
1 min Box Jumps
1 min Push Presses (75/55)
1 min Row (Calories)
1 min Rest

Extra Credit / Skill:
Freestanding handstand holds / FSHSPUs

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Monday, March 24th

Posted on by Justin

“Bear Complex”
7 sets of the sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

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Wednesday, January 22nd

Posted on by Justin

Back Squat 4

3 Rounds
500m Row
12 Front Squats
21 Push-ups
- 2 minute rest

or, if you were here yesterday,

Push Press 3

5 Rounds
10 Push Presses
10 Box Jumps
10 Hollow Rocks

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Wednesday, January 1st

Posted on by Justin

Hex-bar Deadlift 3

Teams of two complete:
5 Rounds
40 Wallballs
30 Box Jumps
20 Russian Twists

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