W.O.D. 8.1.15

Power Clean 

2-2-2-2-2-2-2

then...

2K Row

Community Notes:
Join us tomorrow 8/2 for OPEN GYM---from 11AM-1PM. Free for Members to work on a skill, strength, mobility or missed workout. 

Quote:

"The deepest craving of human nature is the need to be appreciated."

-William James

W.O.D. 7.31.15

 Interval Skill Clinic with Coach TP!

Skill 

Muscle Up

We will spend about 15 minutes refining technique on the Ring Muscle Up and coaching beginners through the progression to learn this skill. 

For time:
5 Muscle Ups

5 Bear Complex (65/95#)

4 Muscle Ups

4 Bear Complex (65/95#) 

3 Muscle Ups

3 Bear Complex (65/95#) 

2 Muscle Ups

2 Bear Complex (65/95#) 

1 Muscle Up
1 Bear Complex (65/95#)

 The Bear Complex:
1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press
(this is done in sequence without putting the barbell down)

Quote:

"Gratitude is a currency that we can mint for ourselves, and spend without fear of bankruptcy."

-Fred De Witt Van Amburgh

W.O.D. 7.30.15

Skill Work

Handstand pushups 

Spend 15 minutes working on technique or proper scaling

Test Day- Record Results

Diane

21-15-9

Deadlifts (155/225)

Handstand Push-ups

Community Notes:
Interval Training Specialty Clinic with Coach Tim- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.

Quote:

"Enjoy the little things, for one day you may look back and realize they were the big things."

-Robert Brault

Congratulations

Congratulations to Jon and Jaime on the birth of Whitney Molly Zuckerman. Born 7/27/15 at 1:42pm, 7lbs 4 oz 20.5in. Mom and Baby ( and of course Dad..JZ are all doing well). 

W.O.D. 7.29.15

Strength
The Jerk
1-1-1-1-1-1-1

Skill
Rope Climb
Focus on skill and technique then complete Max rope climbs in 5 minutes. Advanced athletes go to 20 ft, Intermediate go to 15 ft and beginners will complete two pulls (working on foot placement on the rope) which will count as one climb.

Community Notes:
Our Refresh your Run Specialty Clinic Series with Coach Tim runs this week, don't miss out.  This weeks focus will be on Interval Training. The class will be held directly following CrossFit Endurance at 5:30PM. 

Interval Training- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.

Quote:

"Feeling gratitude and not expressing it is like wrapping a present and not giving it."

-William Arthur Ward

W.O.D. 7.28.15

Long KoP Chipper
800 Meter Run

25 Sand Bag Ground to Shoulder

25 Box Jump Overs (13/17")

25 Chest to Bar Pull-ups

50 Wallballs (14/20# to 9/10 ft)

25 Chest to Bar Pull-ups

25 Box Jump Overs (13/17")

25 Sand Bag Ground to Shoulder

20 Minute time cap

This is a CFKoP variation on the Masters/Teen event from the CrossFit Games. CFKoP athletes should select a Sandbag weight appropriate for level and ability.


Community Notes:
Our Refresh your Run Specialty Clinic Series with Coach Tim runs this week, don't miss out.  This weeks focus will be on Interval Training. The class will be held directly following CrossFit Endurance at 5:30PM. 

Interval Training- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.

Quote:

Never give up, and be confident in what you do. There may be tough times, but the difficulties which you face will make you more determined to achieve your objectives and to win against all the odds. -Marta

W.O.D. 7.27.15

Thruster

Take 20 Minutes to find your 1 RM Thruster

Cash out:

3 Rounds for time of:

10 Dumbbell Thrusters (35/55#)

150 Meter Sprint (from the barricades to the wall and back)

Coaches Notes:

Dumbbells will be staged outside and the entire cash-out will take place in the parking lot beside our building.

Community Notes:
Our Refresh your Run Specialty Clinic Series with Coach Tim runs this week, don't miss out.  This weeks focus will be on Interval Training. The class will be held directly following CrossFit Endurance at 5:30PM. 

Interval Training- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.

Quote:

The true perfection of man lies not in what man has, but in what man is.

- Oscar Wilde

W.O.D. 7.26.15

For time
21-15-9 reps of:
Push Press (75/115#)

Kettlebell Swing (53/70#)

Overhead Squat (75/115#)

Quote:

Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.

-Steve Jobs

W.O.D. 7.25.15

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.  


"Badger" -- Test Day- Record Results

 Complete three rounds for time of: 

65/95 pound Squat clean, 30 reps 

30 Pull-ups 

Run 800 meters

(compare to 1.31.15) and (compare to 4.27.15)

Quote:

Better a little which is well done, than a great deal imperfectly.

-Plato

W.O.D. 7.24.15

In front of a 10 Minute Clock

4 Minutes of Rowing for Calories

3 Minutes of Clean and Jerks (95/135#)

2 Minutes of Sit-ups (GHD or ABmat-Athletes Choice)

1 Minute of Burpees

Record total reps for each station

Quote:

We acquire a particular quality by acting in a particular way.

- Aristotle

W.O.D. 7.23.15

AMRAP in 10 Minutes:

30 Double Unders

15 Hang Power Snatch (65/95#)

Community Notes:

Join us today at 10:30AM for Yoga, the class will meet in the Annex.

Quote:

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”
– Lance Armstrong

Congratulations

Congratulations to Ryan A and his wife Amy on the birth of Cora Catherine Anthony who made her debut at 8:13AM yesterday, 7/20/15 clocking in at 7lbs 12oz and 21 inches long. Mom, Baby and Dad are all doing great!

W.O.D. 7.22.15

Record total reps for 3 Rounds of:

AMRAP in 3 Minutes

20 WallBalls (14/20# to 9/10ft)

20 Box Jumps (20/24") 

Rest 3 Minutes between rounds

Quote:

Don't strive to be perfect. Strive for excellence.

-Victoria Principal

W.O.D. 7.21.15

5 Rounds for time of:
5 Strict Handstand Pushups
10 Pistols (alternating)
15 Pull-ups

Community Notes:

Join us TODAY for Yoga at 4:30pm in the Annex Upstairs.

Quote:

"All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence."
-Martin Luther King, Jr.

W.O.D. 7.20.15

Test Day- 3 RM Press

3-3-3-3-3

(compare to 1.28.15) and/or (compare to 4.26.15)

MetCon
400 Meter Run
50 Push-ups
400 Meter Run

Community Notes:

Join us this week for Yoga on Tuesday, 7/21 at 4:30pm and Thursday, 7/23 at 10:30am.

Quote:
We should not judge people by their peak of excellence; but by the distance they have traveled from the point where they started.
-Henry Ward Beecher

W.O.D. 7.19.15

Run 800 Meters

5 Rope Climbs

30 Knees to Elbows

30 WallBalls (14/20# to 9/10ft)

30 Clean and Jerks (75/115#)

5 Muscle Ups

Quote:

"Segmenting training efforts delivers a segmented capacity"

-Greg Glassman

W.O.D. 7.18.15

Our new King and Queeen --- Trent and Pam--CONGRATS!

The court---Great job!

Our Spirit award winners! 

Jen and Alona = Jlona

The heats are above....

Join us for our annual KING AND QUEEN OF PRUSSIA!
This is an all day event 9:00AM-4:00PM where the athletes of the gym compete to see who will be the next King and Queen of Prussia! Spectators are welcome, please join us to cheer on the athletes.

(there will be no regular classes today) 

Results:
Click here for the final results.

Quote:

"Be careful the environment you choose for it will shape you; be careful the friends you choose for you will become like them."

-W. Clement Stone