BuxMont Fitness

Up for grabs!😊

Hey Fitness Peeps!!

As of July 1, 2025, BuxMont Fitness is under new ownership, and will now be …

GET JACK’D FITNESS!! 💪🏼

 Please direct all inquiries to the
“Get Jack’d Fitness” page or find them on Instagram! 😊

•STRONG•HEALTHY•CONFIDENT•

Partner wod
Saturday 7/5
9 AM

Friday, July 4th🇺🇸💥

•CLASSES AT 5am AND 9am•

“4th of July 1776”

4 Rounds:
400m run
24 toes to bar
24 box jumps (24/20)
24 goblet squats (24/16)
24 push ups
24 cal bike/row*
*alternate each round
24 AbMat sit-ups

Anything not claimed by next week will be donated 😉

Thursday 7/3

Happy birthday Joe P!🥳

Warmup
2 sets-
200m run
:30 bar hang
DB waiter carry x 50ft R/L
2 sets (empty bb)-
RDL x 6
Muscle clean x 5
Strict press x 4
Front squat x 3
Power clean x 2
Jerk x 1

WOD
“Get a Grip”
With a partner, complete 100 rounds of the following complex:
1 deadlift
1 hang squat clean
1 front squat
1 push press
1 push jerk
(RX- 95/65)
—> The barbell may not rest on the ground at ANY time; partners must pass the bar back and forth to each other; the only time it should touch the ground is the quick tap of the deadlift
—> one partner is performing the complex while the other partner is doing a 400m run… keep switching back-and-forth until 100 rounds are completed 😟🥵😵‍💫🫠

Wednesday 7/2

Warmup
800m jog or 1000m row (easy pace)
Then, 2 sets:
WB Kang squat x 10
Up dog to down dog x 10
Scap pull up x 10

WOD
“Cindy”
20min AMRAP
5 pull ups
10 push ups
15 air squats

Partner WOD
Saturday 6/28
9 AM

Friday 6/27

Warmup
Across the floor…
High knees
Over the fence forward/backward
Bunny hops
Forward facing suicides
Then, 2 sets…
Med ball hamstring curls x :30
Half split stretch x :20/:20
Calf stretch x :20/:20

WOD
“Teamwork Rox”
Station1) 800m run + 1000m row
Station2) 800m run + 40 burpee box overs
Station3) 800m run + 50/40cal bike
Station4) 800m run + 75 wall balls

—>each teammate must complete BOTH TASKS at each station before moving on to the next station

—>40min Time Cap

Thursday 6/26

Warmup
2 sets:
1min jump rope
DB waiter carry x 50/50
Then, “banded pushing warmup”
Palloff hold x :30/:30
Press up/out/down x 10 each
Tri ext x 10
Lat push down x 10

Strength
Take 12min to build to 90-95% 1RM Bench Press
Then, 2min at each station, 2 full rounds:
1) Bench press x 6 @85%
2) sup grip bent over row x 8

WOD
100dubs
50 DB push press (50/35)
50 DB push-ups (hands on DBs)
50 DB push press
100dubs

Wednesday 6/25

Warmup
500m row
Then, :30 each…
Monster walk (forward,back,R,L)
Banded squats x 10
Then, 2 sets:
10 scap pull ups
10 Kip swings
10 empty bb front squats

WOD
CF Open 24.3
5 Rounds:
10 thrusters (95/65)
10 chest to bar pull ups
Rest 1min
5 Rounds:
7 thrusters (135/95)
7 bar muscle ups

Tuesday 6/24

Warmup
2 sets-
:90 bike
:60 frog rocks
:60 cross bench pullover
2 sets-
BB Kang squat x 8
Depth drop series

Strength
Take 12-15min to build to 85-95% 1RM sn**ch
Then, every 2min for 10min (5sets)
2 sn**ch lift-offs + 1 sn**ch @80%

WOD
10min AMRAP
40 air squats
20 KB sn**ch (10R/10L)
10 chest to bar pull ups

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