Check-In for Charity

Thanks to all of your check-ins for October we are donating $20.00 to United for Puerto Rico. 

Our November Check in for Charity will go to the Cardiac Center of Children's Hospital of Philadelphia. Donations help to power every lifesaving treatment and breakthrough discovery at the Cardiac Center, one of the largest heart centers in the world dedicated to children.

When you are at the gym this month check in on social media and use the hashtags
#raiseyourheart and #checkinforcharity to add to our donation.

 You will also have a chance to increase our donation by attending our 2nd Annual "Vinyasa and Vino" Yoga-Fundraiser on December 1st at 7:30pm. $20 suggested donation.

More information and to registration CLICK HERE

W.O.D. 11.1.17

For Time: 
50 Handstand Push-ups 
50 Deadlifts (125/185#) 
50 Ring-Dips 
50 Power Cleans (125/185#) 

Coaches notes:
If athletes have less proficiency in the gymnastic movements (HSPU and Ring Dips), scale to 30 repetitions. One barbell, with one weight will be used for this workout.

Adaptability is not imitation. It means power of resistance and assimilation. 
--Mahatma Gandhi


W.O.D. 10.31.17

Happy Halloween!!!


Cash out:
AMRAP in 5 Minutes:
15 Wallballs (14/20# to 9/10 ft)
15 Squat Snatches (33#/45#)

Adaptability is about the powerful difference between adapting to cope and adapting to win.
--Max McKeown

And the winners are....

AND THE WINNERS ARE......... Congratulations to Shawna Pini the winner of the "WOD" contest. Look for this to be programmed sometime in the Month of November. Shawna will receive a piece of gear from the CFKOP store and a Reebok bag! Thank you to everyone for your submissions!

For time: 
1- 10 Clean and Jerks (95/135#)
10-1 Pull-ups
 *20 Double Unders at the end of each round. 

 Congratulations to Cassandra Killion and Michael Rothschild the WINNERS of the costume contest at the WOLVERINE. The winners will receive a FREE shirt from the CFKOP store.


W.O.D. 10.30.17

3 5-minute rounds for max reps at each station: 
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, (25/35-lb) dumbbell push jerks 
From 3:00-4:00, pull-ups 
From 4:00-5:00, (25/35-lb) dumbbell hang squat cleans 

Rest 5 minutes between rounds. 
Score is the number of reps completed in each round.

It is not the strongest or the most intelligent who will survive but those who can best manage change. --Charles Darwin


W.O.D. 10.29.17

For time:
21 Calorie Assault Bike
21 Power Cleans 75/115#
3 Rope Climbs 20 ft
15 Calorie Assault Bike
15 Power Cleans 75/115#
2 Rope Climbs 20 ft
9 Calorie Assault Bike
9 Power Cleans 75/115#
1 Rope Climbs 20 ft

To improve is to change; to be perfect is to change often. 
-Winston Churchill


W.O.D. 10.28.17

Saturday, 10/28 - Costume Day - Best Costume gets some FREE gear from the CFKoP Store.
...and The Wolverine - Come try your luck at our "house" WOD and get your name on the board under the Red wolverine t-shirt at the gym. For all you endurance (and ab) junkies this is the WOD to come to!

What is the WOLVERINE anyway??

6 Rounds for time of: 
10 Clean and Jerks 135#/95# 
20 Pull-ups 
100 Sit-ups 
1 Lyons Loop Run (approx 600M) 

 or the... 

4 Rounds for time of: 
10 Clean and Jerks 95#/65# 
20 Pull-ups 
50 Sit-ups 
400M Run

Some people are born for Halloween, and some are just counting the days until Christmas. 
-Stephen Graham Jones


W.O.D. 10.27.17

Join us tomorrow for our annual "Wolverine" Workout and Costume Party, starting at 9AM. 
Preschool Kids are FREE at 10 AM for a costume party and workout!
FREE babysitting at 9AM.


5 RM Back Squat

 Then, take 70% of your 5 RM and do one minute for max back squat reps!

 Cash out: 
AMRAP in 5 minutes:
10 Handstand Push-ups
15 Alternating Dumbbell Snatch (35/50#)

  CLICK HERE to compare to (1.3.17)
  CLICK HERE to compare to (4.5.17)
CLICK HERE to compare to (7.18/17)

"Change is the law of life. And those who look only to the past or present are certain to miss the future." 
-John F. Kennedy


W.O.D. 10.26.17

For time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

"He who rejects change is the architect of decay. The only human institution which rejects progress is the cemetery." 
-Harold Wilson


W.O.D. 10.25.17

Shoulder Press

5 Rounds of:
3 Minute AMRAP of:
21 Calorie Row 
15 Push Jerks (95/135#)
3 Minute Rest

"I alone cannot change the world, but I can cast a stone across the waters to create many ripples." 
-Mother Teresa


W.O.D. 10.24.17

On a 12 Minute Clock:
100 Burpees
Max Snatch reps at 115/165#

*score is number total of snatches (power or squat, your choice)

(Coaches notes: scale the number of reps on the burpees if necessary to 80 or 60 depending on level and ability)

The world as we have created it is a process of our thinking. It cannot be changed without changing our thinking. 
-Albert Einstein


W.O.D. 10.23.17

EMOM for 4 Minutes
4 Strict Pull-ups


Thrusters (65/95#)

CLICK HERE for the results from (1/11/17)
or CLICK HERE for the results from (4/24/17)
or CLICK HERE for the results from (7/5/17)

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." 
- Thomas Jefferson


W.O.D. 10.22.17

AMRAP in 15 Minutes:
5 Deadlifts (155/225#)
10 Pistols (alternating R/L)
15 Wallballs (14/20# to 9/10ft)

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

“When I train, I erase all the limits and expectations of what I can do. I am powerful and anything is possible.”
-Camille Leblanc-Bazinet


W.O.D. 10.21.17

"Suffer on Saturday"
5 Rounds for time of:
20 Pull-ups
20 Burpees over Bar
20 Push Press (75/115#)

Community Notes:
All classes TODAY and TOMORROW will be held in the Annex, 110 C DeKalb; please meet and park there.

 “Somewhere behind the athlete you’ve become and the hours of practice and the coaches who have pushed you is a little girl who fell in love with the game and never looked back… Play for her.”
-Annie Thorisdottir, two time CrossFit Games champion.


W.O.D. 10.20.17

Every Minute on the Minute for 10 Minutes:
build to a heavy 2 RM Power Clean


For time:
21 Power Cleans (use 80% of your 2 RM)
50 Double Unders
15 Power Cleans
50 Double Unders
9 Power Cleans
50 Double Unders

Community Notes:
All weekend classes will be held in the Annex, please meet and park at 110C DeKalb- The Annex.

“We don’t realize that, somewhere within us all, there does exist a supreme self who is eternally at peace.” —Elizabeth Gilbert, Eat, Pray, Love


W.O.D. 10.19.17

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

"The Seven"
 Seven rounds for time of: 
7 Handstand push-ups 
7 Thrusters (95/135#)
7 Knees to elbows 
7 Deadlifts (165/245#) 
7 Burpees 
7 Kettlebell swings, (53/70#)
7 Pull-ups

(CLICK HERE) to compare to (1.5.17)
  (CLICK HERE) to compare to (4.21.17)
(CLICK HERE) to compare to (7.25.17)

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

“If there’s no inner peace, people can’t give it to you. The husband can’t give it to you. Your children can’t give it to you. You have to give it to you.”
—Linda Evans



W.O.D. 10.18.17

Barbell Complex
10 sets
(every 2:00 Minutes)
1 Front Squat + 3 Shoulder to Overhead

(Build each set to a MAX weight, prepare to hit your MAX weight between sets 5/7 then work at 80-90% for the remainder of the sets)

Cash out:
3 Rounds:
20 AB-Mat Sit ups
20 Russian Med-Ball Twists

3 Rounds:
20 GHD Sit-ups
20 Hip Extensions

3 Rounds:
20 GHD Sit-ups
20 Hip Back Extensions

“Peace is the result of retraining your mind to process life as it is, rather than as you think it should be.” 
—Wayne W. Dyer


W.O.D. 10.17.17

5 rounds for time of:
400 meter run
65/95 pound Overhead squat, 15 reps

(CLICK HERE to compare to 1.31.17)
 (CLICK HERE to compare to 4.12.17)
(CLICK HERE to compare to 7.29/17)

Cash out:
1000 Meter Row
(for technique, not for time)

“Do not let the behavior of others destroy your inner peace.”
—Dalai Lama


W.O.D. 10.16.17

11.2 Retest
AMRAP in 15 Minutes of:
9 Deadlifts (105/155#)
12 (Hand Release) Push-ups
15 Box Jumps (20/24")

Cash out:
20 L-Pullups

CLICK HERE to compare to 2011

 “Love and peace of mind do protect us. They allow us to overcome the problems that life hands us. They teach us to survive... to live now... to have the courage to confront each day.”
—Bernie Siegel


W.O.D. 10.15.17

 Trunk Or Treat 2017

Halloween is HERE at CFKOP! 
Join us at our annual in-house Workout 'WOLVERINE' Saturday, October 28 at 9am followed by a Halloween Party! Bring a trick or treat to share and don't forget to wear your costume!
Best Costume wins a PRIZE!

 In this workout you move from each of five stations after a minute for three rounds. 
This is a five-minute round from which a one-minute break is allowed before repeating. 
 The stations are: 
 1. Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps) 
 2. Sumo deadlift high-pull: 75/55 pounds (Reps) 
 3. Box Jump: 20" (Reps) 
 4. Push-press: 75/55 pounds (Reps) 
 5. Row: calories (Calories) 

 The clock does not reset or stop between exercises. On call of "rotate," or the sound of the buzzer the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Community Notes:
Join us for TRUNK OR TREAT - at the Upper Merion Township Building from 2:00-4:00PM. Bring the kids, get dressed!!

Mobility will be next week on Wednesday October 18th at 5:30PM. Join Shawna upstairs in the Annex. 

Do not wait until the conditions are perfect to begin. Beginning makes the conditions perfect. -
Alan Cohen