11.24.2020

W.O.D. 11.25.20

                                            


                                               

Join us on ZOOM! 

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

For time:
30 Calories Row
30 Kettlebell Swings (53/70#)
30 Pull-ups
30 Slamballs (20/30#)
30 Burpee Box Jump (20/24")
30 Alternating Dumbbell Snatch (35/53#)
30 DB Front Rack Walking Lunge (35/50#)
30 Ab-Mat Sit-ups
30 Dumbbell Thrusters (35/50#)

Quote: 
“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.” 
– David Brinkley

11.23.2020

W.O.D. 11.24.20


                                         

 Join us on ZOOM! 

7AM

https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

  12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go


AMRAP in 10 Minutes:
10 Strict Handstand Push-ups
30 Double Unders

Rest 3:00

AMRAP in 10 Minutes:
12/15 Calories Air Bike
30 Wallballs 14/20# to 9/10 ft

(record total rounds and reps for each AMRAP)

Quote: 
“You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals.” – Booker T. Washington

11.22.2020

W.O.D. 11.23.20

                                    


                                         

Join us on ZOOM! 

12pm

https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

Clean + Front Squat + Jerk
1-1-1-1-1-1

Cash out:
AMRAP in 8 Minutes:
(ladder up)
3-6-9-12.... etc.
Clean and Jerk (95/135#)
Chest to Bar Pull-up

Quote:
 “To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” 
– Anatole France

11.21.2020

W.O.D. 11.22.20




AT HOME WOD: 
Five - 3:00 Rounds:
35 Double unders
5 Burpees over Dumbbell
Max Devil's Press

(record total number of Devil's Press each round)

Quote: 
"Maturity is achieved when a person postpones immediate pleasures for long-term values." 
Joshua L. Liebman

11.20.2020

W.O.D. 11.21.20




Minutes 0:00-9:00 
Run 800 Meters
Build to a 5 RM Front Squat
(record total weight)

Minutes 9:00-14:00
Run 400 Meters
Max Rope climbs
(record total rope climbs)

Minutes 14:00-23:00
Run 800 Meters
Build to a 3 RM Front Squat
(record total weight)

Quote: 
"You don’t have to see the whole staircase, just take the first step." 
Martin Luther King, Jr.

11.19.2020

W.O.D. 11.20.20




Join us on ZOOM! 

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

AMRAP in 10 Minutes:
12 Toes to Bar
12 Power Snatch (75/115#)

Rest 3:00 Minutes

AMRAP in 10 Minutes:
15 GHD Sit-up
15 Hip Extensions
25ft Foot handstand Walk

Quote: 
“A problem is a chance for you to do your best.” 
– Duke Ellington

11.18.2020

W.O.D. 11.19.20



                                                                                                                                                          

Join us on ZOOM! 

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

Choose your own Adventure:
For time:
Accumulate 200 Calories on the Ski, Bike, Row or Air Runner
**Every 3:00 (including the start) complete 20 Walking Lunges**
** You can vary the cardio equipment or maintain the same throughout**

Quote:
 “A powerful attitude awakens inner strength, energy, motivation, and initiative.” 
– Remez Sasson

Holiday Toy Drive

                                                         


Usually during the Holiday Season we adopt a family and purchase gifts for each of the kids according to their list. This year, due to the circumstances, the Adopt a Family program is a little different. 

They are asking primarily for gift cards (or E- Gift cards printed) as well as generic presents to have a bigger toy drive on December 18th. 
They have asked us to gather our contributions by DECEMBER 11th. 
Below is a list of ways you can contribute. All gifts can go in the babysitting room when you bring them in.. 
We have made an excel doc to gather names of our contributors as well as vary the gifts purchased! Please reach out to Jenna for more questions. 
Please help us as a community brighten the holidays for these kids who need it! 
 You can participate in a few ways: 
 1) Purchase a gift and bring it wrapped (if possible) and drop off in the babysitting room by December 10th. 
 2) CLICK HERE to buy a gift directly from Amazon on our "Adopt a family" wish list and you can send it directly to the gym.
 3) Buy a Visa or Target gift card and bring it the gym by December 10th
4) Mail or drop off your present at 
Montgomery County Human Services Center
1430 Dekalb St, Norristown, PA 19404
Please sign up on the following spreadsheet, to let us know what gift you will be purchasing! 
 CLICK HERE to sign up on the spreadsheet!

11.17.2020

W.O.D. 11.18.20



Join us on ZOOM! 

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

For time:
90 Double Unders
9 Ring Muscle Ups
9 Push Jerks (125/185#)
80 Double Unders
8 Ring Muscle Ups
8 Push Jerks (125/185#)
70 Double Unders
7 Ring Muscle Ups
7 Push Jerks (125/185#)

Quote:
“Surround yourself with the dreamers, and the doers, the believers, and thinkers, but most of all, surround yourself with those who see the greatness within you, even when you don’t see it yourself.”
 – Edmund Lee

11.16.2020

W.O.D. 11.17.20

 Join us on ZOOM! 

7AM

https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

  12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

 Thruster 
1-1-1-1-1-1

Cash out:
3 Rounds for time of:
15 Thrusters (65/95#)
15 Burpees

Quote:
“Optimism is the most important human trait, because it allows us to evolve our ideas, to improve our situation, and to hope for a better tomorrow.” 
– Seth Godin

11.15.2020

W.O.D. 11.16.20









Join us on ZOOM! 

12pm

https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go


On Sept. 15, 2020, CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away after a courageous five-year battle with ovarian cancer. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their CrossFit journey in 2006 and opened CrossFit Agoge in 2007. In 2010, she became a member of the CrossFit Kids Seminar Staff. An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed much to all whose lives she touched. She will be deeply missed by all who had the privilege of knowing her.

Kelly Brown 
5 rounds for time of: 
Row 440 m 
10 box jumps 
10 deadlifts 
10 wall-ball shots 
♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box 
♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box 

Quote: 
“The greatest discovery of all time is that a person can change his future by merely changing his attitude.” – Oprah Winfrey

11.14.2020

W.O.D. 11.15.20








4 Rounds for time of:
500 Meter Run
15 Front Squats (75/115#) or Dumbbells (35/50#)
50 ft Farmers Carry (object/s of your choice)

Quote:
“It’s a funny thing about life, once you begin to take note of the things you are grateful for, you begin to lose sight of the things that you lack.”
 – Germany Kent

11.13.2020

W.O.D. 11.14.20

AMRAP in 15 Minutes:
10 Air Squats
10 Dumbbell Snatch (Right) (35/50#)
10 Push-ups
10 Dumbbell Snatch (Left) (35/53) 
10 Box Jumps (20/24")

Community Notes:
All classes TODAY, 11/14 will be held at the Lyons Den, meet at 555 W. Beidler Road in KOP for the 9 AM and 11 AM classes. 

Quote:
“When you are joyful, when you say yes to life and have fun and project positivity all around you, you become a sun in the center of every constellation, and people want to be near you.” 
– Shannon L. Alder

COMMUNITY UPDATES





COMMUNITY UPDATES!!!! 

Classes this weekend on Saturday 11/14, 9:00 and 11:00 AM are at the Lyons Den (555 W Beidler Road) with Coach Jenna Kenny. 

And don't forget to mark your calendars for our GO NUTS for DONUTS on Thanksgiving. 11/26 at 8:00 AM (this is FREE and FUN for friends and family of members-- any skill level is welcome) Can you eat more donuts than Ben Berry???? 

The day after Thanksgiving 11/27 we will be rowing a 10 K! Make sure to sign up online. Times available 8:00 AM, 9:30 AM, Noon. 

Brian Haines in conjunction with the Wounded Warrior Project (who honors and empowers wounded warriors) is sponsoring a Carry Forward "virtual" 5 K. CLICK HERE here to register and donate. You can walk, run, bike or row this...and Carry it forward by carrying a flag to show support and patriotism, carry a weight to represent the responsibility veterans carry or carry another person to symbolize one warrior carrying another. What a better time than the day after Thanksgiving to complete this.

11.12.2020

W.O.D. 11.13.20











 


Join us on ZOOM! 

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

 AMRAP in 30 Minutes:
15 Hang Power Cleans (95/135#)
15 Bar Facing Burpees
750 Meter Row
15 Sumo-deadlift High Pulls (35/53#) KB
15 Ring Dips

Community Notes:

Join us tomorrow 11/14 at the Lyons Den for the 9 and 11 AM classes!

Quote: 
“Cultivate an optimistic mind, use your imagination, always consider alternatives, and dare to believe that you can make possible what others think is impossible.” 
– Rodolfo Costa

11.11.2020

W.O.D. 11.12.20













Join us on ZOOM! 

7AM
https://us02web.zoom.us/j/82621113890
Meeting ID:826211138960

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go

 "Lynne"
5 Rounds for Max Reps of:
Body Weight Bench Press
Pull-ups
**no rest after Bench Press go right into the Pull-ups
**rest as long as you want between rounds

Community Notes:
Join us this Saturday, 11/14 at the Lyons Den for the 9 and 11 AM classes!

Quote:
 “The only place where your dreams become impossible is in your own thinking,” 
– Robert H Shuller

Thanksgiving Family and Friends

 

Join us on Thanksgiving at 8am for our FREE Family and Friends Work- out. No experience necessary! Join us for a fun workout before your Thanksgiving feast and even earn points for donuts eaten! 
Sign- up on MindBody 
https://clients.mindbodyonline.com/classic/ws?studioid=7174&stype=-7&sTG=22&sVT=78&sView=day&sLoc=0&date=11/26/20

11.10.2020

W.O.D. 11.11.20











  

Join us on ZOOM! 

12pm
https://us02web.zoom.us/j/88548453602
Meeting ID:88548453602

zoom password 321go


Around 2008, Dave Castro was a SEAL Qualification Training instructor down in Coronado when he met Wilkinson, who was already a SEAL and going through the course again after re-enlisting. “We kinda treated him differently because he was already one of us,” Castro said. The two developed a rapport and stayed in touch over the years especially as Wilkinson’s wife Sara became a L4 coach and flowmaster, who owned CrossFit Odyssey in Virginia Beach, where Chad was stationed. When Sara spoke at her husband’s funeral, she recounted a recent story when she walked into the garage to find Wilkinson doing step-ups wearing a backpack. He was training to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time. “You need to make that a Hero workout,” one of the CrossFit L1 seminar staff attendees whispered to Dave. 

Together with Sara Wilkinson, we bring you the hero workout "Chad", in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad's life and legacy and by raising awareness for suicide prevention. 

Make sure to CLICK HERE and check out the Go RUCK site @goruck so you can purchase a T-shirt or patch. 

You can also CLICK HERE to go to the Navy Seal Foundation Website and donate directly @navysealfoundation.org

Today we honor all Veterans who have served the country in war or in peace.  Thank you to ALL Veterans for their sacrifice.

"CHAD"
for time:
1000 step ups (35/45# to a 20" box)

Coaches Notes:
Bring a backpack to use for this workout and we can fill it with the appropriate weight for you. Other scaling can come in terms of a reduction of height on the box and or volume of step ups. 

Quote: 
"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment." 
- Buddha