6.30.25

 For Time:

200 Meter Run 
11-11-7-7-5-5 Deadlift 

Women: 155/185/205#
Men: 225/275/315# 

COMMUNITY NOTE:
This Friday July 4th at 9:00 AM we will be holding a free friends and family team style workout. This will be the only class that day. Come join Coach Lauren to kick off the holiday weekend!!

Quote: 

It's a lot easier to get your way if you have more than one way. 

- Jennifer James

6.29.25

CARDIO SUNDAY

In 30 Minutes accumulate MAX Calories on the Air Bike

Every 2:00 beginning on 0:00 complete 7 HEAVY Kettlebell Swings (53/70#)

Quote: 

“Permit yourself to change your mind when something is no longer working for you.” - Nedra Glover Tawwab

6.28.25

Community WOD for Lauren Taylor

All for time (with a partner):

400 Meter Run

then...

AMRAP in 15 Minutes

12 Single Arm Kettlebell Swings (35/50#)

15 Hand-release Push-ups

30 Air Squats 

then...

400 Meters 

(Score - Record total time and rounds and reps of the AMRAP)

Quote: 

“If there is no struggle, there is no progress.” - Frederick Douglass

6.27.25

 TEST DAY- RECORD RESULTS

'Isabel' 

For time: 

30 Power Snatch (95/135#)

Cash Out - not for time

2 Rounds of:

30 GHD Sit-ups

30 Hip Extensions

1:00 accumulated Parallette L-sit

CLICK HERE to compare to 2.21.25

Community Notes:

Join us tomorrow for the House of Champions Community WOD at CrossFit King of Prussia on Saturday, June 28th at 9AM! Everyone is welcome! 

 We’re rallying in support of Lauren Taylor, our dedicated and inspiring, two-time Adaptive CrossFit Games champ, as she trains for her return to the 2025 CrossFit Games. There is more to this event than just a workout- All proceeds help fund essential needs like travel, registration, and adaptive equipment so athletes like Lauren can compete at the highest level.

Quote: 

“We can’t become what we need to be by remaining what we are.” - Oprah Winfrey

6.26.25

AMRAP in 12 Minutes: 

10 alternating front-rack lunges (95/135 lb) 

10 bar-facing burpees 

10 chest-to-bar pull-ups

 

Quote: 

“One can choose to go back toward safety or forward toward growth. Growth must be chosen again and again; fear must be overcome again and again.” - Abraham Maslow

6.25.25

TEST DAY- RECORD RESULTS
For Load 

3 Cleans + 2 Front Squats + 1 Jerk 

Cash Out: 
EMOM 10 
Minute 1. 3 Power Cleans 
Minute 2. 3 Shoulder to Overhead
(Athlete should aim to use 75% of top complex weight)

CLICK HERE to compare to 2.24.25

Quote:

“Stay afraid, but do it anyway. What’s important is the action. You don’t have to wait to be confident. Just do it and eventually the confidence will follow.” - Carrie Fisher

6.24.25

TEST DAY - RECORD RESULTS 

For time:

30 Ring or Bar Muscle Ups

CLICK HERE to comare to 2023

Cash out:

For time:

35 Double Unders

35 Wallballs (14/20 to 9/10 ft)

35 Ab-Mat Sit-ups

35 Burpees 

35 Kettlebell Swings (35/53#)

Quote: 

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” - Ernest Hemingway

6.23.25

For time:

500 Meter Row

25 Hang Power Cleans (105/155#)

25 Calories Ski Erg

25 Deadlifts (105/155#)

500 Meter Row

Quote: 

“Do the best you can until you know better. Then when you know better, do better.” - Maya Angelou

6.22.25

 CARDIO SUNDAY 

For Time: 
2000 Meter Row 
150 Burpees Over the Rower 

Quote: 
“Summertime is always the best of what might be.”
– Charles Bowden.

6.21.25

 PARTNER SATURDAY 
Bring a Friend or Family Member For Free

With a Partner, Splitting Work as Needed unless otherwise directed: 

AMRAP in 8 Minutes:
100 Meter Farmer Carry (Partner 1) 
15 Synchro KBS 
100 Meter Farmer Carry (Partner 2) 
15 Synchro KBS 

Rest 2:00

AMRAP in 8 Minutes:
60 Double Unders 
6 Wall Walks 

Rest 2:00 

AMRAP in 8 Minutes:
Machine Cals (Athlete Choice) 

Quote: 

Never bend your head. Always hold it high. Look the world straight in the eye.

- Helen Keller

6.20.25

 For Time: 

30 GHD Sit Ups 
1 Mile Run 
30 GHD Sit Ups 
800/1,000 Meter Ski 
30 GHD Situps 

Quote:

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence. 

- Helen Keller