W.O.D. 2.19.20

TEST DAY-RECORD RESULTS
"Isa-Grace"
for time:
30 Power Snatch (95/135#)
30 Clean and Jerks (95/135#)

for time:
2000 Meter C2 Bike

Quote: 

“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

Quote: 

"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)

Quote: 

"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#)

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

W.O.D. 2.15.20

TEST DAY- RECORD RESULTS

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.

Quote: 

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

—Dwayne Johnson

W.O.D. 2.14.20

Today, Friday, February 14th we will be hosting the Valentines Day WOD at all classes. Feel free to bring your significant other, partner, friend or relative...to give CrossFit a try for FREE. 
Even if you don't come with a partner, You will be paired up with someone. 

There will be FREE babysitting available at the 9:30 AM class!

Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). 

We will scale the load overhead if necessary. If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head with arms fully extended. Exercises can be completed in any order. 

 For time: 

50 Wallballs (14/20#) 

75 Kettelbell swings (35/55#) 

100 Push Ups 

150 Sit-Ups 

200 Squats 

800M Run

We will scale this based on level and ability for new comers. This is a FREE class for first timers who come with a current CFKoP member!!

Past Results: 

(2.14.19) or (2.14.18) or (2.14.17) or  (2.12.16)  or  (2.14.15) or (2.14.14) or (2.17.13) or 2.14.12 or 2.13.11 or 2.13.10 or 2.14.09 or 6.24.09)

Quote: 

“What lies behind us and what lies before us are tiny matters compared to what lies within us.” 

— Ralph Waldo Emerson

W.O.D. 2.13.20

3 Rounds for time of:
15 Front Squats (75/115#)
15 Chest to Bar Pull-ups
15 Burpees over the bar
15 Calorie Row

Quote: 

"Only the disciplined ones are free in life. If you aren’t disciplined, you are a slave to your moods. You are a slave to your passions. That’s a fact.”

- Eliud Kipchope

W.O.D. 2.12.20

Overhead Squat
1-1-1-1-1

Cash out:
AMRAP in 7 minutes:
1 Power Snatch
3 Overhead Squats
5/7 Calories Air Bike

(use 60% of your 1 RM overhead squat for the Power Snatch and Overhead Squat in the cashout)

Quote: 

"Guard well within yourself that treasure, kindness. Know how to give without hesitation, how to lose without regret, how to acquire without meanness." 

- George Sand

W.O.D. 2.11.20

3 Rounds for max reps:

1 minute of Power Cleans (95/135#)

3:00 minutes rest

1 minute of Push Press (95/135#)

3:00 minutes rest

1 minute of Clean and Jerks (95/135#)

3:00 minutes rest

(record reps for each exercise per round)

Quote:

“Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing.” —Denis Waitley

W.O.D. 2.10.20

TEST DAY - RECORD RESULTS

"Fran"

21-15-9 

Thrusters (65/95#)

Pull-ups

Quote:

"The most important thing is to try and inspire people so that they can be great at whatever they want to do."

-Kobe Bryant