This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car. A New Jersey native, and a lifelong resident of Waldwick, Chris graduated from Waldwick High School in 2000 and attended one semester at William Paterson University. In response to the September 11 attacks, he enlisted in the United States Marine Corps Chris served his country proudly for the next five years as a C-130 navigator, participating in Operation Iraqi Freedom. During his service, he achieved the rank of Sergeant and continued in the Marine Corps reserves for three additional years. Chris then went on to serve the residents of his hometown of Waldwick as a Police Officer for the next six years. Chris truly loved his job and served the community with dedication and devotion. Chris was engaged to...Read more

  Conditioning: Partner WOD 16-32-48-64 rep rounds of: Wall-ball shots (25/20) @ (10/9′) 8-16-24-32 rep rounds of: Alternating plank push-ups 4-8-12-16 rep rounds of: Squat cleans (185/123) 2-4-6-8 rep rounds of: Rope climbs (15′) 400-600-800-1000m Sprints   4 rounds* for time *Instructions: All numbers are team totals. Equal work must be performed on each exercise. Tag between exercises. Only one partner working at a time. WOD example: Partner A (A), Partner B (B) 3-2-1- GO!, A does 8 WB’s, B does 8 WB’s, and then they move to the PU’s A and B get into high plank facing each other; Partners tag, A does PU, A and B tag, B does PU, A and B tag. Continue this alternating process until 8 total PU are completed. Then move to Squat cleans. Partners can break cleans up as desired, as long as equal rep count is performed (total 4 in round...Read more

  Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 10/8 Calories Biked 8 Gorilla Rows (53/35) 6 GHD Sit-ups 24 Speed Skips   For Score   Strength: Deadlifts 4-4-4-4 @ 80% For quality in maintaining position throughout movement   …Or… Make-up a Lift 1-rep max For max load   Flexibility/Mobility: T-spine mobility Half Straddle Hip Capsule Saddle Sit     Post results and experiences to commentsRead more

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more

  Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Sit-up Slammers (12/8) @ 2m 1200m Bike   2 rounds for time Similar to Wednesday, 18 July 2018   Mobility: Posterior Chain Anterior Compartment Smash Hip Capsule     Post results and experiences to commentsRead more