Aimee's Fitness Blog

11.11.2020

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

11.09.2020

W.O.D. 11.10.20

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

TEST DAY - RECORD RESULTS
"Isa-Grace"
30 Power Snatch (95/135#)
30 Clean and Jerk (95/135#)

Quote:

“Don’t be pushed around by the fears in your mind. Be led by the dreams in your heart.”

– Roy T. Bennett

11.08.2020

W.O.D. 11.9.20

Join us on ZOOM!

12pm

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

Meeting ID:88548453602

zoom password 321go

Back Squat

3-3-3-3-3

For time:
30-20-10
Toes to Bar
Walking Lunge Steps (x2) (one 35/53#KB)
(time cap 10 minutes)

Quote:

“What is the difference between an obstacle and an opportunity? Our attitude toward it. Every opportunity has a difficult, and every difficulty has an opportunity.”

– J. Sidlow Baxter

11.07.2020

W.O.D. 11.8.20

AT HOME WOD:

3 Rounds for time of:

30 Dumbbell Snatch (35/50#)

30 Push-ups

30 Air Squats

*EMOM Complete 7 Kettlebell Swings (35/50#)*

Quote:

"The beauty of love is that in giving it away, you are left with more than you had before."

- David Simon

11.06.2020

W.O.D. 11.7.20

"Hobgoblin"

Minutes 0:00-8:00

AMRAP:

4 R/L Single Arm Dumbbell Thrusters (35/50#)

6 R/L Single Arm Dumbbell Deadlifts (35/50#)

rest 1:00

Minutes 9:00-15:00

800 Meter Run

Minutes 15:00 - 23:00

AMRAP:

4 (Double) Dumbbell Squat Clean Thrusters (35/50#)

6 Bupees over the Dumbbell

Quote:

"Fail fast. Fail often... The most talented people in the world have bad ideas. That's a good thing to learn."

- Rashida Jones

CHAD

On Veteran's Day, Wednesday November 11th in all classes at CrossFit King of Prussia we will perform the Hero WOD "CHAD" - 1000 step ups for time with a ruck!

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

11.05.2020

W.O.D. 11.6.20

Join us on ZOOM!

12pm

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

Meeting ID:88548453602

zoom password 321go

Take 15 Minutes to build to a heavy 3 RM Push Jerk

then...

4 Rounds for time of:

500 Meter Row

12 Toes to bar

9 Power Cleans (95/135#)

6 Push Jerks (95/135#)

Quote:

"If I can give myself credit for anything, it's that I do try to learn from the bad. I've never felt so sure that I'm in the right place doing what I'm supposed to be doing as I am right now."

- Emma Roberts