• Workout of the Day

    Memorial Day Weekend Schedule:

    Monday there will only be a 9:30am class and we will be completing "Murph" in honor of all our fallen Soldiers. The rest of the weekend is business as usual.

    Warm Up

    1. 500m Row

    2. 3 Rounds (15 seconds each movement)

    a. Back Bridges

    b. Squats

    c. Inchworms

    d. Push Ups

    e. Ring Rows

    f. Supermans

    3. 10 Overhead Squats w/ PVC

    4. 10 Step Ups on low box

    Strength

    Deadlift

    2-2-2-2-2 @ 85-95%

    Conditioning

    For Time:

    20 Deadlift

    200m Run

    20 Kettlebell Swings

    200m Run

    20 Overhead Squats

    200m Run

    20 Burpees

    200m Run

    20 Pull Ups

    200m Run

    20 Box Jumps

    200m Run

    20 Dumbbell Squat Cleans

    200m Run

     

     


  • Workout of the Day

    Warm Up

    1. Toe walk/heel walk (length of gym)

    2. Shoulder raise

    a. Lateral x 10

    b. Front x 10

    3. Shoulder shrug x 10

    4. Wrist bending x 10

    5. Jump rope (singles) x 2 mins

    6. Air Squats x 1 min

    7. Burgener Warm Up

    8. Power cleans (with training bar) x 10

    Strength

    Bench Press

    2-2-2-2-2 @ 85-95%

    Conditioning

    Every Minute On the Minute (EMOM) for 20 minutes

    10 Cal Row

    16 DB Thrusters

    8 Power Cleans

    16 Lemon Squeezers


     

  • OPEN GYM

    The CrossFit Games Regionals are underway...

    On this edition of the CrossFit Games Update, host Sean Woodland and analysts Pat Sherwood and Tommy Marquez break down the first weekend of regionals in the Atlantic and the South. The crew goes in-depth on the top stories of the weekend and takes a look at the top performances and standout athletes.


  • Workout of the Day

    Last night was Coach Brandon's last night as an official Primeval coach, however, he will always be a part of the Primeval Family and a leader among his crew. Thank you Brandon for all your hard work and dedication. 

      

    TODAY'S 12PM CLASS IS CANCELLED. SORRY FOR ANY INCONVENIENCE.

    Warm Up

    1. 500m Row

    2. Dynamic Warm Up (10 reps each side or 20 total)

    a. Wipers

    b. Lateral Shoulder Raises

    c. Wrist Bending

    d. Chest Stretch

    e. Dynamic Empty Can

    f. Lateral Med Ball Pass

    g. Overhead Med Ball Pass

    h. Med Ball Throw Front

    i. Med Ball Throw Across

    j. Med Ball Throw Back Over Head

     Strength

    Strict Press

    2-2-2-2-2 @ 85-95%

    Conditioning

    21-15-9 reps of:

    Double Unders

    Push Ups

    Ring Rows


  • Workout of the Day

    CONGRATULATIONS to the Primeval Barbell Club for their performance at the 2015 RPS Jersey Rumble this past weekend. Coach Brandon has done an amazing job with these athletes and their dedication and effort has paid off big time. Several PRs were set and Courtney Miller, Brian Bernal, Ed Henderson, Pete Aspinwall, Eric Slayton and Juwan Tisdale all took first in their division! A special congrats goes to Courtney who set a NJ state record in the deadlift and her total, as well as, being awarded "Best Lifter." Tonight will be Coach Brandon's last night at the gym (he is leaving to spend some more time with his family) and he will be missed!

     


    Warm Up

    1. 400m Run

    2. A. Toe walk (length of gym)

    B. Heel walk (length of gym)

    C. Walking quad stretch (length of gym)

    D. Rotational walking lunge

    E. Lateral lunge x 20 steps

    F. Knee-to-Chest hold into lungs x 20

    G. Overhead Squats w/ PVC x 10

    3. 4 Rounds of:

    15 Jumping Jacks

    15 Air Squats

    15 Burpees

    15 Superman

    Strength

    Back Squat

    2-2-2-2-2 @ 85-95%

    Conditioning

    4 Rounds For Time of:

    200m sled pull (alternate forward/backward each round)

    10 Lateral Hops over Hurdle

    15 Kettlebell Swings


  • OPEN GYM

    Good luck to the Primeval Barbell Club this weekend at the 2015 RPS Jersey Rumble!

    Come cheer them on at the Crystal Ballroom at the Ramada Plaza Hotel, 160 Frontage Road, Newark, NJ 07114.

  • Workout of the Day

    Warm Up

    1. 300m Shuttle Run (100m and back, 200m and back, 300m and back)

    2. Foam Roll

    a. Chest, Triceps, Lats x 30-60 secs each

    b. Thoracic spine, Glutes, Hamstrings, Calves x 30-60 secs each

    3. Dynamic Chest Stretch on Foam Roller x 20-30 reps

    4. Shoulder Warm Up

    a. Shoulder Dislocates x 20

    b. Band Pull Aparts x 20

    Strength

    Bench Press

    3-3-3-3-3 @ 85%

    Conditioning

    9-6-3-3-6-9 reps of:

    Shoulder to Overhead

    Burpee Box Overs

    $$ CASH OUT $$

    1 Mile Run

  • Workout of the Day

    Warm Up

    1) 500m Row

    2) Dynamic Warm Up

    a. Back Bridges x 10

    b. Supine Leg Raises x 10

    c. Bent Knee Iron Cross x 10

    d. Bird Dog x 10

    e. Fire Hydrants x 10

    f. Groiners x 10

    e. Shoulder Dislocates x 10

    3) Kettlebell Warm Up

    a. Turkish Get-up x 5/side

    b. Tall Kneeling Kettlebell Halo x 5/direction

    c. Goblet Squat x 10

    d. Kettlebell Swing x 10

    e. Single Arm Overhead Press x 5/side

    * Pick a light weight kettlebell that you will be able to use for all movements

     

    Strength

    Front Squat

    3-3-3-3-3 @ 85%

     

    Conditioning

    Every Minute On the Minute (EMOM) for 15 minutes:

    1st minute: 3 Deadlifts (~85% of 1RM)

    2nd minute: 7 Hand Release Push Ups

    3rd minute: 15 Russian Kettlebell Swings

    4th minute: 5 Single-Arm Dumbbell Snatches (each arm)

    5th minute: 15 Ring Rows

  • OPEN GYM

    Open Gym

    You may have seen this one before but it can't hurt to see it again...

     

  • Workout of the Day

    Warm Up

    1. 400m jog

    2. Dynamic Warm Up (On Whiteboard)

    3. Diesel Crew 3 Minute Shoulder Warm Up

    Strength

    Push Press

    3-3-3-3-3 @ 85%

    Conditioning

    12 Rounds For Time of:

    Buy In (each round)

    150m Sprint Row*

    Alternate Rounds

    Odd: 5 Strict Toes-to-Bar (T2B) / 10 Wall Balls

    Even: 5 Ring Dips / 50 Double Unders

    *Pace should be under 2 minutes


  • Workout of the Day

    Warm Up

    1. 400m Run

    2. Burgener Warm Up

    3. Deadlift Prep

    a. Foam roll calves/hamstring (1 minute each leg)

    b. Foam roll thoracic spine (1-2 minutes)

    c. Posterior Chain Floss (2 minutes each leg)

    d. Glute Bridges x 10

    e. Supine Leg Raise x 10 each leg

    f. Kettlebell Deadlift x 30

    Strength

    Deadlift

    3-3-3-3-3 @ 85%

    Conditioning

    5 Rounds For Time of:

    200m Run

    5 Thrusters

    5 Strict Pull Ups

  • Workout of the Day

    TODAY'S 12PM CLASS IS CANCELLED. SORRY FOR ANY INCONVENIENCE.

    Warm Up

    Coach's Choice

    Conditioning 

    3 Rounds of:

    1 min max rep wall balls

    1 min max calorie row

    1 min max step-ups 

    1 min max rep sit-ups



     

     

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