Steve's Club Camden

Focus on what matters.

Strength: Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Mid-Hang Clean and Jerk @ 80%

Metcon – For Total Time:

4×500m Row

*Rest 2 Minutes Between Efforts

"A wealth of information creates

a poverty of attention."

-Herbert Simon

 

Relentless.

Strength: Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Mid-Hang Snatch @ 80%

Metcon – For Time:

15 HSPU (Sub 2:1 Push-ups)
50 Double Unders (150 Singles)
10 OH Squats (135/95)
30 Front Racked Lunges (135/95)
10 OH Squats (135/95)
50 Double Unders (150 Singles)
15 HSPU (Sub 2:1 Push-ups)

Advanced: 155/105 & 20 HSPU
Level 2: 115/75
Level 1: 95/65

"Being relentless means constantly working

for that result, not just when drama is on the line. 

Clutch is about the last minute. 

Relentless is about every minute."

 

-Tim Grover

Success comes from…

Strength: 3 Position Snatch

1) 10 Minutes To Establish a 3-Position Snatch (Mid-Hang, Hang, Low Hang)
2) EMOM For 4 Minutes (5 Sets): 1 3-Position Snatch @ 80% of max from #1

Metcon – For Time:

Sit-ups
50-40-30-20-10

KB Swings (53/35)
25-20-15-10-5

"Success comes from knowing that you did your best to become the best you are capable of becoming." -John Wooden

If you're gonna do something do the best way you know how.

Strength: 3 Position Clean and Jerk

1) 10 Minutes To Establish a 3-Position Clean (Mid-Hang, Hang, Low Hang) + Jerk
2) EMOM For 4 Minutes (5 Sets): 1 3-Position Clean + 1 Jerk @ 80% of max from #1

Metcon – AMRAP 7 Minutes:

Max Burpees (6″ Target)

*If you do not complete 75 reps in 7 minute cap, continue until 75 reps are complete…

 

“If a man is called to be a streetsweeper, he should sweep streets even as Michelangelo painted, or Beethoven played music, or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of heaven and earth will pause to say, here lived a great streetsweeper who did his job well.”

- Martin Luther King Jr

 

Desire.

Strength: Mid Hang Clean + Jerk

1) 10 Minutes To Establish A Heavy 2 Rep Mid-Hang Clean + 1 Jerk (2 cleans, then 1 jerk after the 2nd clean)
2) EMOM For 4 Minutes (5 Sets) Complete 2 Mid-Hang Cleans + 1 Jerk @ 85% of max from #1.

Metcon – AMRAP 10 Minutes:

15 KB Swings (70/53)
15 Push-ups
50 Double Unders (100 Singles)

“The starting point of all achievement is DESIRE. Keep this constantly in mind. Weak desire brings weak results, just as a small fire makes a small amount of heat.” -Napoleon Hill

Big thank you to Michael Medlin and Colleagues.

Most Steve's Club programs are co-located with a CrossFit Affiliate, creating a wonderful relationship between the atheltes of Steve's Club and the community.  CrossFit Tribe is home to Steve's Club Camden, and Affiliate members love to support the program through donations and volunteer work.  On December 23rd, CrossFit Tribe member Michael Medlin and his work colleagues paid Steve's Club Camden a special visit to donate funds they had raised through their office holiday drive. 

Through the holiday season, Michael and his team raised $1224 for Steve's Club Camden!  They presented the donation to Steve's Club Camden Founder and Coach, Steve Liberati, while the Steve's Club athletes looked on in gratitude.  

Michael not only raised money for the program, but spread awareness for the work of Steve's Club National Program and it's Local Clubs beyond the CrossFit community.  Steve's Club is more than just a workout; it is a place where kids can find who they are, what they care about, and what they can be.  

"Steve's club is very grateful to have such a supportive community to help carry out its mission to bring fitness, nutrition, and mentorship to at-risk youth.  Michael and his team are caring individuals who rallied and raised money in an effort to help us provide a positive a safe place for the teens of Camden, NJ.  As a result of their generosity, Steve's Club is able to continute making a positive difference on the youth of Camden, NJ."  - Steve Liberati, Steve's Club Camden Founder and Coach & Steve's Club National Program Co-Founder and Executive Director

Thank you so much to Michael Medlin and his team!  If you would like to support Steve's Club National Program, please visit our Donate page or contact tiffany@stevesclub.org.  Consider supporting a Local Club in your area, and contact them directly for ways you can get involved.  

Movement is a medicine for creating change.

Strength: Back Squat – 1X8@80%, 2X5@85%, 1X3@90%

Metcon – 7 Rounds For Total Reps Of Each:

1 Minute Max Wallballs (20/14)
20 Seconds Max Step Down Box Jumps (24/20)
40 Seconds Rest

*Score is total wallballs/box jumps - Separate score for each.  No rest between wallballs and box jumps…

"Movement is a medicine for creating change in a person's physical, emotional, and mental states." 
--Carol Welch

Strive for progress. Not perfection.

Metcon – “Diane”

21-15-9

Deadlifts (225/155)
HSPU

Level 2: 185/135
Level 1: 135/95

Strive for progress. Not perfection.

No Struggle, no progress.

If there is no struggle, there is no progress.
-Frederick Douglass

Thoughtful and committed.

 Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has.

-Margaret Mead