4.20.2018

W.O.D. 4.21.18

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

4.19.2018

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. 


4.18.2018

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:










4.17.2018

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

4.16.2018

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

4.15.2018

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.

4.14.2018

W.O.D. 4.15.18


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.

7 Rounds for time of:
7 Front Squats (105/155#)
7 Chest to Bar Pull-ups

Community Notes:
All classes today will be held in the Annex, 110C Dekalb. Please meet and park on the same side as the Annex. 

Quote:
"Independence is happiness"
-Susan B. Anthony

4.13.2018

W.O.D. 4.14.18

3 Rounds for time of:
800 Meter Run
30 Kettlebell Swings (53/70#)
30 Box Jumps (20/24")

Community Notes:
All classes today will be held in the Annex, 110C Dekalb. Please meet and park on the same side as the Annex. 

Quote:
"Honesty: is the first chapter in the book of wisdom."
-Thomas Jefferson

4.12.2018

W.O.D. 4.13.18

TEST DAY- RECORD RESULTS







"Cindy"
AMRAP in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

(CLICK HERE to compare to 1.4.18)
 (CLICK HERE to compare to 1.14.18)
 (CLICK HERE to compare to 2.25.18)

Community Notes:
All classes this weekend will be held in the Annex, 110C Dekalb. Please meet and park on the same side as the Annex. 

Quote:
"There are two ways of spreading light: to be the candle or the mirror that reflects it." 
-Edith Wharton

4.11.2018

W.O.D. 4.12.18

There is still time to sign up for our Girls on Girls Competition on 5/19. 
Ladies, grab a friend and CLICK HERE to sign up!













For time:
100 Dumbbell Snatch (35/50#)
80 Calories Row
60 Burpees
40 Ring Muscle-ups

Time Cap 20:00

Quote:
"Change your life today. Don't gamble on the future, act now, without delay."
-Simone De Beauvoir