8.17.2017

W.O.D. 8.18.17



For time: 
9 Bar muscle-ups 
21 Hang power clean (75/115#) 
7 Bar muscle-ups 
15 Hang power clean (75/115#) 
5 Bar muscle-ups 
9 Hang power clean (75/115#) 


Community Notes:
All weekend classes will be held in the Annex (110C DeKalb), please meet and park there.

Tomorrow, August 19th is our last FREE Summer Saturday, bring a friend for free!

Quote:
"Any game played with the body, it's the head that counts."
-James Kerr

Own Your Eating Seminar




Our friends Jason an Roz are touring the United States and decided to stop in at CrossFit King of Prussia along their journey to chat with us about Flexible eating and how to enjoy the foods we love, be flexible with our eating and see results. We are very happy to welcome them on Thursday, September 14th at 6:30 PM, seminar cost is only $25.

  CLICK HERE to register and CLICK HERE to find out more about Flexible Eating.

8.16.2017

W.O.D. 8.17.17















For time:
30 Calories Air Bike
60 Single Arm DB Push Press (or Push Jerk) (50/35#)-alternating 5 per side
90 Kettlebell Swings 53/70#

Community Notes:
Saturday, August 19th is our last FREE Summer Saturday, bring a friend for free!

Quote:
"Excellence is the gradual result of always wanting to do better."
-Pat Riley

8.15.2017

W.O.D. 8.16.17


TEST DAY- RECORD RESULTS

Mary
Complete as many rounds in 20 minutes as you can of: 
5 Handstand Push-ups 
10 One legged squats, alternating 
15 Pull-ups

CLICK HERE to compare to (2.6.17)
ClICK HERE to compare to (5.10.17)

Quote:
"Winning takes talent. To repeat it takes character."
- John Wodden

8.14.2017

W.O.D. 8.15.17





5 Rounds for time of:
250 M Row
25 Thrusters (45#)
15 GHD Hip Extensions

Quote:
"You will never become clever though your mistakes."
-German Proverb

8.13.2017

W.O.D. 8.14.17















TEST DAY- RECORD RESULTS
2 RM Hang Squat Clean

CLICK HERE to compare to (2.15.17)
CLICK HERE to compare to (5.8.17)

Cash out:
50-40-30-20-10
Double Unders
Sit-ups
(time cap 7:00 minutes)


Quote:
One can have no smaller or greater mastery than the mastery of oneself."
-Leonardo Da Vinci

8.12.2017

W.O.D. 8.13.17

For time: 
25 Deadlifts (185/275#)
35 Wallballs (14/20 to 9/10 ft)
25 Deadlifts (185/275#)
35 Wallballs (14/20 to 9/10 ft)

Community Notes:
All weekend classes will be held in the Annex, 110 C Dekalb St. Please meet and park there. 

Quote:
"Only those who have the patience to do things perfectly will acquire the skills to do difficult things easily."
-Freidrich Schiller

8.11.2017

W.O.D. 8.12.17

With a Partner complete the following:
AMRAP in 25 Minutes:
100 Double Unders
50 Air Squats
50 Box Jumps (20/24")
50 Burpee Pull-ups

(one athlete works at a time)

Community Notes:
All classes TODAY (and Sunday) will be held in the Annex, 110 C, Dekalb Street. Meet and Park there. 

Quote:
Now is everything you have to work with. When you life fully, it is more than enough. 
- Ralph Marston

8.10.2017

W.O.D. 8.11.17






Complete the following for time: 
50 Overhead Squats (75/115#)
25 Ring Muscle-ups

(Athletes can complete the work in any order)
(Time Cap 15 minutes)

Community Notes:
All weekend classes will be held in the Annex, 110 C DeKalb Street. Please meet and park there. 

Quote:
"When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things."
- Joe Namath

8.09.2017

W.O.D. 8.10.17








AMRAP in 22 Minutes:
500 Meter Row
20 Toes to Bar
2 Rope Climbs (20ft)

Community Notes:
All weekend classes will be held in the Annex, 110 C DeKalb Street. Please meet and park there. 

Quote:
"Gentlemen, we will chase perfection, and we will chase it relentlessly, knowing all the while we can never attain it. But along the way, we shall catch excellence."
-Vince Lombardi Jr. 

8.08.2017

W.O.D. 8.9.17

Please join us on September 29th for our Annual END of SUMMER Party! 
This event will be even more EPIC this year, as we celebrate the start of our 10th year as a CrossFit Affiliate!


Take 20 minutes to build to a Heavy Snatch (power or squat)
then...

for time:
6-9-12-9-6
Front Squats (125/185#)- from the floor
Burpees over the Bar

Quote:
“To give any less than your best is to sacrifice a gift.” 
– Steve Prefontaine

8.07.2017

W.O.D. 8.8.17



"Helen"
TEST DAY RECORD RESULTS
Three rounds for time: 
Run 400 meters 
21 Kettlebell swings 35/53#
12 Pull-ups

CLICK HERE to compare to (2.17.17)
or CLICK HERE to compare to (5.31.17)

Skill Cash out:
60 Pistols

Quote: 
“Persistence can change failure into extraordinary achievement.” 
– Matt Biondi