W.O.D. 4.26.18

Join us at 3:30 and 4:30PM on Friday for a FREE Class for Youth and families.

AMRAP in 12 minutes:

1 Squat Snatch (105/155)

3 Clean and Jerks (105/155)

30 Double Unders

Quote:
“Great things happen to those who don't stop believing, trying, learning, and being grateful.”
 ― Roy T. Bennett

W.O.D. 4.25.18

3 Rounds for Time:

15 Burpees

15 Front Rack Lunges (95/135)

15 Push Jerks (95/135)

15 Chest to Bar Pull- Ups

*Lunges can be done in place.

Quote:

“Keep Going Your hardest times often lead to the greatest moments of your life. Keep going. Tough situations build strong people in the end.” 

 ― Roy T. Bennett

W.O.D. 4.24.18

Overhead Squat

3-3-3-3-3-3

Cash out:
5 Minute AMRAP:
Ground to shoulder, stone or sandbag--athletes choice.

Quote:

"Some people dream of success, while other people get up every morning and make it happen." 

-Wayne Huizenga

W.O.D. 4.23.18

CLICK HERE to sign up for the season pass! 
 All levels and abilities are welcome at Boot Camp. 
Counts as a class for CFKoP members.  


5 Rounds:

3 Minute AMRAP:

12 Air Squats

9 Kettlebell Swings (35/53#)

6 Calories on the Assault Bike

(rest 1:00 minute between rounds)
(pick up where you left off)

Quote:
"Dedication is not what others expect of you, it is what you can give to others."
- Unknown

W.O.D. 4.22.18

CFKOP endurance class from Thursday 6:00 PM...see you again this week!

4 Rounds for Time:

10 Knees to Elbows

10 Hang Power Snatch (80/115#)
15 Push-Ups
20 Abmat Sit-Ups

Quote:

 “Don't be pushed around by the fears in your mind. Be led by the dreams in your heart.” 

- Roy T. Bennett

W.O.D. 4.21.18

Photos from our movie night and fundraiser for FARA

With a Partner

For time:
200 Double Unders
800 Meter Sled Drag (115/180# on the sled)
200 Double Unders

(*one athlete works at a time)

Quote:

“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.” 

 —Ralph Waldo Emerson

W.O.D. 4.20.18

Join us TODAY, April 20th for a Special Workout (5:30 PM) and Screening of "The Ataxian" (6:30 PM) all to benefit FARA, Friedreich's Ataxia Research Alliance... $20 suggested donation.

FARA WOD:

AMRAP in 12 Minutes:

5 Pull-ups

10R/10L Single Arm Dumbbell Thrusters (35/50#)

15 Calories Row

Quote:

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” 

– Thomas Edison

Photos:

Congratulations to Aimee, Cate and Gina

on completing two of the four workouts in the Age Group Online Qualifier!

Thanks to everyone who came out to judge, video, cheer and support these ladies...they will complete the other two on Monday. 

W.O.D. 4.19.18

CrossFit Endurance is BACK...It begins TODAY, Thursday at 6:00 PM with coach Tim.

Meet at the Upper Merion Track, 435 Crossfield Road

18 Minute EMOM:

Odd Minutes: 1 Squat Clean + 1 Squat Hang Clean

Even Minutes: 5 Strict HSPU

Coaches Notes:

Increase the weight on the clean throughout the EMOM, but all sets should be heavy! 

70% of max is ideal.

No re-grip between the Clean + Hang Clean.

Quote:

“Life takes on meaning when you become motivated, set goals and charge after them in an unstoppable manner.” 

—Les Brown

Photos:

W.O.D. 4.18.18

CrossFit Endurance is BACK...It begins this Thursday at 6:00 PM with coach Tim.

Meet at the Upper Merion Track, 435 Crossfield Road

Join us on Friday April 20th for a Special Workout (5:30 PM) and Screening of "The Ataxian" (6:30 PM) all to benefit FARA, Friedreich's Ataxia Research Alliance... $20 suggested donation.

TEST DAY- RECORD RESULTS

"Kelly"

5 Rounds for time of:

Run 400 meters 

30 Box jumps, 20/24 inch box 

30 Wall ball shots, 14/20 pound ball  to 9/10ft

(CLICK HERE to compare to 1.20.18)

Quote:

“Success seems to be connected with action. Successful men keep moving. They make mistakes, but they don’t quit.” 

 – Conrad Hilton

W.O.D. 4.17.18

All for time:

21-15-9 

Deadlift (155/225)

GHD Sit-ups

**Rest 5:00 Minutes**

21-15-9

Power Snatch (65/95#)

Toes to Bar 

Quote:
“Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing or learning to do.”
– Pele

W.O.D. 4.16.18

CrossFit Endurance is BACK...It begins this Thursday at 6:00 PM with coach Tim.

Meet at the Upper Merion Track, 435 Crossfield Road

Join us on Friday April 20th for a Special Workout (5:30 PM) and Screening of "The Ataxian" (6:30 PM) all to benefit FARA, Friedreich's Ataxia Research Alliance... $20 suggested donation.

TEST DAY- RECORD RESULTS

2 RM Push Press

(CLICK HERE to compare to 1.17.18)

Cash out:
AMRAP in 7 Minutes:
5 Push Press (70% of 2 RM)
10 Ring Dips
15 Calories Row

Quote:

"The best preparation for tomorrow is doing your best today."

-H. Jackson Brown Jr.