W.O.D. 2.27.20

3 RM Hang Power Clean


Monostructural Test:
500 M Row

“We must accept finite disappointment, but we must never lose infinite hope.” 
—Martin Luther King Jr.


W.O.D. 2.26.20

For time:
2000 Meter Row
*every 500 Meters complete 20 lateral burpees over the row (including after the 2K)

Cash out:
Not for time:
25 GHD Sit-ups
20 Back Extensions
15 Hip-Back Extensions

“The best way to get rid of the pain is to feel the pain. And when you feel the pain and go beyond it, you’ll see there’s a very intense love that is wanting to awaken itself.” 
—Deepak Chopra


W.O.D. 2.25.20

All for time:

Front Squat (65/95#)
Deficit Handstand Push-ups
(ladies-45# plates + AB-Mat)
(gentlemen -two 45# plates + AB-Mat)

Rest 2:00 Minutes

Toes to Bar
Box Jumps (20/24")

“Most obstacles melt away when we make up our minds to walk boldly through them.” 
—Orison Swett Marden


W.O.D. 2.24.20

"Climbing Randy"
EMOM complete 1 Legless Rope Climb (15ft)
In the remainder of each minute complete Power Snatches Until 75 reps are accomplished.
Power Snatch (Ladies 55#, Gentlemen 75#)

“The man who removes a mountain begins by carrying away small stones.” 
—Chinese Proverb


W.O.D. 2.23.20

Congratulations to all the participants of the CrossFit Level 1 Certificate Course this weekend!!!

1-10-1-20-1-30 reps
Record load for each set and add up all six barbell loads

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

“There will be obstacles. There will be doubters. There will be mistakes. But with hard work, there are no limits.” 
-Michael Phelps


W.O.D. 2.22.20

5 Rounds for time of:
800 Meter Run
30 Kettlebell Swings (35/53#)
20 Box Jumps (20/24")

Community Notes:
All CLASSES TODAY AND TOMORROW will be held in the Annex, 110 C DeKalb.
Please meet and park there.

“You are your greatest asset. Put your time, effort and money into training” 
-Tom Hopkins


W.O.D. 2.21.20

The Lyons Press Medley 
Shoulder Press-Push Press-Push Jerk 

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only. Record the top weight for each lift.

Click here to compare to 7.06.19.
Click here to compare to 11.15.16.
Click here to compare to 3.23.15.
Click here to compare to 8.30.14.
Click here to compare to 2.19.13.

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

"The harder the conflict, the more glorious the triumph." 
-Thomas Paine


W.O.D. 2.20.20

AMRAP in 15 Minutes:
15/20 Calories Air Bike
10 Bar Muscle Ups
50 Double Unders

"Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come.” 
-Dwayne “The Rock” Johnson


W.O.D. 2.19.20

for time:
30 Power Snatch (95/135#)
30 Clean and Jerks (95/135#)

for time:
2000 Meter C2 Bike

“Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all.” 
-Sam Ewing


W.O.D. 2.18.20

15 Rounds for time of:
10 Back Squats (95/135#)
1 Rope Climb (15ft)

*barbells will be taken from the floor

"I am who I am today because of the choices I made yesterday.” 
-Eleanor Roosevelt


W.O.D. 2.17.20

For time:
50 Burpees
50 Pull-ups
50 Calorie Row
50 Handstand Push-ups
50 Ring Rows
50 Wallballs (14/20# to 9/10ft)

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. go out and get busy." 
- Dale Carnegie


W.O.D. 2.16.20

AMRAP in 20 Minutes:
50 Double Unders
20 Dumbbell Push Press (35/50#)
20 Dumbbell Step-ups (20/24") (35/50#)
50 ft DB Front Rack Walking Lunge (35/50#)

“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. 2.15.20


5K Run

Coach Tim was kind enough to map out this 5K for us!!! THANK YOU!
 From the double side doors it’s a 1.55 miles out and 1.55 back.

 *The picture above is the GPS route. 

Where to run:
Leave the gym out the side doors towards Frosty Falls; stay on our side of the road/sidewalk, continue over the bridge towards Norristown and follow the sidewalk to the left making a loop around the Norristown Transportation Center (with all the busses). Once you loop around the transportation center, you will be on the SRT (Schuylkill River Trail) headed towards Conshy. This is a flat run, you will turn around when you see a spray-painted white and blue line/circle on the pavement....If you miss the markings on the pavement keep an eye out for three yellow barricades.

When you start to go down the ramp towards the three yellow barricades (this is an indication you are near the end).  There will be a blue and white spray painted line/circle on the right side about 10 to 20 meters before the 3 barricades. If you don't see the markings, just turn around before the barricades.

“Don’t be afraid to be ambitious about your goals. Hard work never stops. Neither should your dreams.” 
—Dwayne Johnson