7.5.25

PARTNER SATURDAY 

Bring a Friend or Family Member for Free

With a Partner, 1 Partner Working at a Time and Splitting Work as Needed:

For time:

100 GHD Situps 

100 Calorie Ski  

100 Calories Row

100 Box Jumps (20/24")

(partition anyway - Time cap 25:00)

Quote:

The most important factor in survival is neither intelligence nor strength but adaptability. 

- Charles Darwin

7.4.25

9:00 AM  FREE Friends and Family Team Style WOD with Coach Lauren

We Hope that you enjoy a safe and happy holiday weekend with friends and family. Regular classes will resume tomorrow!!

AMRAP in 30 Minutes:

(with a team of 4 or 5)

7 Goblet Squats (35/53#) (Each) 
4 Team Tire Flips 

17 Team Synchro Tire Step Ups 
76 KBS (35/53#) (Split anyway, 2 Athletes Working at a Time) 

200 Meter Run (Together) 

Quote: 

Freedom is the oxygen of the soul. 

Moshe Dayan

7.3.25

For Time: 

20 Strict Pullups
35 Handstand Pushups
40/50 Calorie Air Bike 
35 Hand Release Pushups 
5 Rope Climbs (15')

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: 

The art of life lies in a constant readjustment to our surroundings.
- Okakura Kakuzo

7.2.25

TEST DAY  - RECORD RESULTS

 "Bear Complex"

 5 Rounds For Load:
Complete 7 Unbroken Sets of this Barbell Complex:

1 Power Clean
 1 Front Squat
 1 Push Press
 1 Back Squat
 1 Push Press
 
The five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round. Thrusters from the front or back rack are not allowed

CLICK HERE to Compare to 2.12.25

COMMUNITY NOTES:
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:
We cannot direct the wind, but we can adjust the sails.
- Dolly Parton

7.1.25

 Complete 4 x 5:00 AMRAPs

25/32 Calorie Row 
AMRAP in Remaining Time:
8 Wall Balls (14/20# to 9/10')
8 Toes to Bar 
Rest 1:00 Between Rounds 

*Athletes should aim to have to have at least 2:30 to complete AMRAP 

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 is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is the most adaptable to change, that lives within the means available and works co-operatively against common threats.
- Charles Darwin 

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