7.07.2020

W.O.D. 7.8.20


Zoom with us!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185 
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611

Join us at the gym TODAY (7AM, 4:30/5:30 PM) for our "Soft Opening" and second "Welcome Back Week" - FREE for anyone!

For time:
100 Double Unders
21 Deadlifts 155/225#
21 Kettlebell Swings 35/53#
75 Double Unders
15 Deadlifts 155/225#
15 Kettlebell Swings 35/53#
50 Double Unders
9 Deadlifts 155/225#
9 Kettlebell Swings 35/53#


Cash out:
5 sets of 5
Strict Pull-ups
Quote: 
"Happiness is not a matter of intensity but of balance, order, rhythm and harmony."
- Thomas Merton

7.06.2020

W.O.D. 7.7.20


 
Zoom with us!
(7am)
https://us04web.zoom.us/j/160090563 
Meeting ID: 160 090 563
(12pm)
https://us02web.zoom.us/j/85139160272
Meeting ID: 851 3916 0272
(Masters-1pm)
link https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397

Join us at the gym TODAY (6AM, 12 PM, 1PM Masters and 4:30/5:30 PM) for our "Soft Opening" and second "Welcome Back Week" - FREE for anyone!

Squat Clean
1-1-1-1-1

For time:
30 Calories Row
30 Burpees over the bar
30 Squat Cleans (95/135#)

Cash out:
Max Reps in 2:00
Ground to over the Shoulder Sandbag Cleans

Quote:
"Motivation is everything. You can do the work of two people, but you can't be two people. Instead, you have to inspire the next guy down the line and get him to inspire his people."
- Lee Iacocca

7.05.2020

W.O.D. 7.6.20









Check out our offerings on ZOOM today!!!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611

Join us at the gym TODAY (9:30AM and 4:30/5:30 PM, 3:30pm Teens class) for our "Soft Opening" second "Welcome Back Week" - FREE for anyone!

"Incredible Hulk"
AMRAP in 15 Minutes
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squat
(women 75#/men 115#)

Cash out:
Max Calories on the Air Bike in 2:00 Minutes

Quote:
"The most important thing is to try and inspire people so that they can be great in whatever they want to do."
-Kobe Bryant

7.04.2020

W.O.D. 7.5.20


We will be closed TODAY for the Holiday weekend.
No Zoom classes today.
We will resume our soft opening schedule tomorrow, July 6th!

For time:
1 Mile Run
100 Push-ups
200 Sit-ups
300 Air Squats
1 Mile Run

*Partition as needed

Quote: 
“Success is about creating benefit for all and enjoying the process. If you focus on this and adopt this definition, success is yours.” 
- Kelly Kim

7.03.2020

W.O.D. 7.4.20


   
 

4th of July at home WOD!

100 Burpees for time!
(want an extra challenge, try 200 Burpees for time)
ENJOY!


Quote: 
“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.” 
- Vince Lombardi

7.02.2020

W.O.D. 7.3.20


We will be CLOSED Today (7/3) through Sunday (7/5).
NO ZOOM classes today.

We will resume our soft opening schedule on Monday, July 6th!

TRY THIS ONE AT HOME!

AMRAP in 20:
50 Air Squats
40 Sit-ups
30 Reverse Lunge
15 Push-ups

Quote:
 “Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.” 
- Mark Twain

7.01.2020

W.O.D. 7.2.20










Zoom with Us!
(7am) 
https://us04web.zoom.us/j/160090563
Meeting ID: 160 090 563
(12pm)
https://us02web.zoom.us/j/85139160272
Meeting ID: 851 3916 0272
(Masters)
https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397


Join us at the gym TODAY (6:00 AM, and 4:30/5:30 PM) for our "Soft Opening" and beginning of our "Welcome Back Week" - FREE for anyone!

Thruster
2-2-2-2-2

3 Rounds for time:
Run 400 M
12 Thrusters (65/95#)
21 Kettlebell Swings (35/53#)


Quote:
“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.” 
- David Brinkley

Athlete of the Month: Karen Mastrocola




Get to Know Karen M... Q & A:

Hometown: Plymouth Meeting, Pa

Current Location: King of Prussia

Age: 57 but still think I am in my 20's

Occupation: Controller at Mastrocola Trucking, Inc.

How long have you been a CrossFitter? It will be 6 years in October. Wow! I can't believe it myself and it may be hard to believe based upon some of my skills or lack of. lol Still a work in progress. 

Did you ever play sports? I did :) I swam for Mermaid Lake during my grade school years. Played basketball and Volleyball at Plymouth Jr High School. In my early 20's I did some weight lifting and also enjoyed skiing.

Got some cool (or uncool) hobbies you'd like to share? I LOVE CrossFit!!! lol

What has been your biggest achievement at CrossFit in general? Starting to CrossFit at the age of 51 and sticking to it is my biggest achievement. I was very proud when I was able to climb a rope (without fear of falling) and string pull ups.

What skill(s) had you been working on all during 2019, and did (it) they become a success and are still part of your 2020 goals? I would really like to get handstand push-ups. A 2020 goal is to get my shrug down and stop muscling everything up.

What's your favorite WOD? Any body weight movement WOD and AMRAP's. I love kettlebells and rope climbs. I honestly have no favorite.

How about your favorite food/snacks? Anything mint chocolate. Triple chocolate malt balls and Ruffles Sour Cream and Cheddar chips. Those chips are a major downfall of mine. It is my car snack.

What’s your least favorite WOD? Pretty much despise them all (chuckle). It is a love hate/thing. 

Favorite lift/movement? Deadlifts all the way

What’s your least favorite lift/movement? Overhead squats above 55#'s !!!

Whats your favorite piece of workout "gear"? Headband to catch my sweat lol, hand grips and my newest necessary addition are my hot pink knee sleeves

What would you say is your biggest improvement since starting CF? I must say my eating habits have changed. I never realized how much what I put into my body affected how I felt. Crossfit has also had an incredible impact on my mental health.

Who is your favorite coach? I can't say enough about the coaches. They are all great and each bring something unique to their class. It is so awesome the way you all get as excited, if not more excited, as we do when we nail a movement. Most days I don't know where I would be without it. You could be having the worst day and you come in and between seeing everyone's smiling faces and the encouragement you get from every one of the coaches it lightens your mood. If you didn't believe in yourself before you walked through that door you do when you leave. Aimee, is who I spend most of my time with. She is like the Mama bear, she makes you want to be better than you were, and you want her to be proud. Stephanie has always been so encouraging, knowledgeable and very observant in so many ways and has helped me overcome my struggles. Jenna, it has been so interesting watching you grow and change over these years and create your own style of coaching and help me with technique. Thank you to all of the coaches!! You all have made me want to come back day after day to your positive smiling faces no matter how scared I may have been that today was going to be the day, that THIS WOD was going to be the one that killed me.

PR's to mention? Goals Reached? Nutrition highlights?.. No longer eat dairy (thank you Dr. Turner, still hate you) except for my chocolate fix here and there. Did you ever think about how many appetizers there are at a party that DON'T have dairy in them? Cheese was my most favorite thing lol Goals - I need to do my namesake "Karen". Believe it or not I have only done that WOD 1 time. Aimee, that does not mean you need to program that anytime soon. It's been months since I touched a wall ball.

6.30.2020

W.O.D. 7.1.20



Zoom with us!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185 
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611


Join us at the gym TODAY (9:30 AM, 12 PM, 1 PM-Masters and 4:30/5:30 PM) for our "Soft Opening" and beginning of our "Welcome Back Week" - FREE for anyone!

For time:
30-20-10 Reps of:
MedBall Cleans 20/30#
Push Jerks (75/115#)
Burpee Box Jump Over 20/24"

Cash out:
400 Meter Farmers Carry (AHAP)

Quote: 
“When I dare to be powerful – to use my strength in the service of my vision, then it becomes less and less important whether I am afraid.” 
- Audre Lorde

6.29.2020

W.O.D. 6.30.20











Zoom with us!
(7am)
https://us04web.zoom.us/j/160090563 
Meeting ID: 160 090 563
(12pm)
https://us02web.zoom.us/j/85139160272
Meeting ID: 851 3916 0272
(Masters-1pm)
link https://us04web.zoom.us/j/538834397
Meeting ID: 538 834 397


Join us at the gym TODAY (12 PM and 4:30/5:30 PM) for our "Soft Opening" and beginning of our "Welcome Back Week" - FREE for anyone!

For total rounds and reps:
AMRAP in 10 Minutes
30 Double Unders
10 Hang Power Snatch (65/95#)
10 Overhead Squats (65/95#)

REST 2:00

AMRAP in 10 Minutes
7 Pull-ups
7/10 Calories Air Bike

Quote: 
“The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself.” 
- Mark Caine

6.28.2020

W.O.D. 6.29.20




6 AM Strong! With 100% compliance on signing up and sanitized standards!!!!
Keep it up team, I'm so excited to see you all back!



Check out our offerings on ZOOM today!!!
(6am)
https://us04web.zoom.us/j/808492185
Meeting ID: 808 492 185
(12pm)
Use: https://us04web.zoom.us/j/583839611
Meeting ID: 583 839 611

We have entered the GREEN Phase!

Join us at the gym TODAY (6 AM and 4:30/5:30 PM) for our "Soft Opening" and beginning of our "Welcome Back Week" - FREE for anyone!

For time:
3-9-15-21-15-9-3
Deadlift (135/205#)
Box Jump (20/24")
Calories Row

Cash out:
For quality...
2 Rounds
1:00 Minute GHD Sit-ups
1:00 Hip Extensions
1:00 Pull-up

Quote: 
“The key that unlocks energy is desire. It's also the key to a long and interesting life. If we expect to create any drive, any real force within ourselves, we have to get excited.” 
- Earl Nightingale