CHECK IN FOR CHARITY

Thanks to your check-in's for the month we raised $30.00 for Iron for Iron Girls

April's check in for charity is the March of Dimes. The mission of the March of Dimes is to improve the health of babies by preventing birth defects, premature birth and infant mortality. Premature birth is the #1 killer of babies.

When you are at the gym in April check in on social media and use the hash tags #checkinforcharity and #barbells4babies, to add to our donation.

 CLICK HERE to learn more about the March of Dimes.

The March of Dimes did a lot for us when Chloe was in the NICU for 21 days following her early entry into this world. It is a charity near and dear to my heart. Please remember to check in this month to support the March of Dimes.

W.O.D. 4.1.17

Complete as many rounds as possible in 10 minutes of: 

8 Toes to bar 

8 Dumbbell Thrusters (35/20#)

12 Steps Front Rack Dumbbell Walking lunge (35/20#)

Quote: 

“Will is character in action.”

 – William McDougall

W.O.D. 3.31.17

Split Jerk 
1-1-1-1-1-1-1

Quote: 

“Never give up on what you really want to do. The person with big dreams is more powerful than one with all the facts.”

 – Life’s Little Instruction Calendar

W.O.D. 3.30.17

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

TEST DAY- RECORD RESULTS

"Bull"

 Two rounds for time of: 

200 Double-unders 

50 Overhead squats (95/135#) 

50 Pull-ups 

Run 1 mile

or

"1/2 Bull"

 Two rounds for time of: 

100 Double-unders 

25 Overhead squats (95/135#) 

25 Pull-ups 

Run 800 M

Quote: 

“Wishes are like seeds – few ever develop into something.” 

– Michael Garofalo

Photos:

 Congrats Miranda--Baby Boy on the way!

 Twinsies!

W.O.D. 3.29.17

3 Rounds for time of:

40 Calorie Row

20 Handstand Push-ups

10 Box Jumps (24/30")

Quote: 

“Nothing really worth having comes quickly and easily. If it did, I doubt that we would ever grow.”

 – Eknath Easwaran

THE FINAL RESULTS of the 2017 CrossFit Games OPEN at CrossFit King of Prussia

Drum roll please....and the final results are in: 

Tequila Sunrise 1st

The Green Team 2nd

Black Ninjas 3rd

Purple Crush 4th

It was an amazing 5 weeks, thank you all for your consistency and hard work. Now let's get started getting ready for 18.1, only 332 days away!

  CLICK HERE to view the spreadsheet.

W.O.D. 3.28.17

3 Rounds for time:

15 Back Squats (105/155#)

15 Shoulder to Overhead (105/155#)

(barbells will be taken from the floor)

Quote: 

“There is not great talent without great will power.” 

– Honore de Balzac

W.O.D. 3.27.17

TEST DAY- RECORD RESULTS

3 RM Deadlift

Skill Work

15 Ring Muscle ups

Quote: 

“Put your heart, mind, intellect and soul even to your smallest acts. This is the secret of success.” 

– Swami Sivananda

W.O.D. 3.26.17

For time:

10-9-8-7-6-5-4-3-2-1

Bench Press (135/95#)

Strict Pull-ups

Quote: 

“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” – Colin Powell

W.O.D. 3.25.17

"The Chief" 

 Max rounds in 3 minutes of: 

Power cleans, 3 reps (95/135#)

6 Push-ups 

9 Squats 

 Rest 1 minute. 

Repeat for a total of 5 cycles. 

Quote: 

“No one is wise by birth. Wisdom results from one’s own efforts.” 

– Krishnamacharya

W.O.D. 3.24.17

17.5
10 Rds for Time
9 Thrusters (95/65#)
35 Double Unders

Note: There is a 40 min time cap for this workout.

CLICK HERE for the standards and score card.

Community Notes:
Join us tonight for the LAST Friday Night Lights 17.5. We will have rolling heats from 3:30 on...and a party to follow. All members and friends are welcome. Also remember it's the GRAND OPENING of the PRO-Shop!

Jason and Aimee will be providing PIZZA and an after party social for anyone who can stay following 17.5. Bring your favorite beverage or a drink or snacks to share!

Quote: 

“The man who goes farthest is generally the one who is willing to do and dare. The sure-thing boat never gets far from shore.” 

– Dale Carnegie

W.O.D. 3.23.17

Join us, along with some pretty cool vendors for the GRAND OPENING of the PRO-Shop on Friday 3/24 at the OPEN WOD 17.5--our last Friday Night Lights. 

PARTNER WOD:

(In teams of two complete the following for time)

2 Rounds of:

100 Calories Row

50 Burpee Box Jumps (20/24")

Community Notes: 
This FRIDAY is the fifth week of the CrossFit Games OPEN (17.5), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote: 

“Obstacles are those frightful things you see when you take your eyes off your goal.” 

– Henry Ford

W.O.D. 3.22.17

ALL FOR TIME:

2 Rounds of:

50 Kettlebell Swings (35/55#)

3 Rope Climbs (15ft)

Rest 3 Minutes

2 Rounds of:

40 AB-Mat Sit-ups

20 Pistols (alternating R/L)

Coaches Notes:
Athletes can start at either couplet.

Community Notes: 
This FRIDAY is the fifth week of the CrossFit Games OPEN (17.5), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote: 

“It is easier to act yourself into a new way of feeling rather than feel your way into a new way of acting.” 

– G. D. Morgan

W.O.D. 3.21.17

TEST DAY-RECORD RESULTS

30 Bar MU for time

Your choice Cash out:

For time:
100 ft Handstand Walk
or
50 Handstand Push-ups
or
50 Push-ups

Quote: 

“When the will is ready the feet are light.”

 – Proverb

W.O.D. 3.20.17

EMOM for 20 minutes of: 

 20 Double unders 

1 Squat Clean Thruster (from the floor)

(Coaches notes: Athletes will add weight to the Thruster each round until you reach a working max.)

Quote: 

“The person without a purpose is like a ship without a rudder.” 

– Thomas Carlyle

W.O.D. 3.19.17

5 Rounds:
Row 750 Meters
Rest 3:00 Minutes between Rounds

Skill:
Ring/Bar Muscle up

Community Notes:
Please remember to enter your scores from 17.4!

Quote: 

"Perseverance is the hard work you do after you get tired of doing the hard work you already did." 

--Newt Gingrich

W.O.D. 3.18.17

3 rounds for time of: 

3 Rope climbs (20ft)

6 Push Jerks (135/185#)

12 Back Squats (135/185#)

24 GHD sit-ups 

(bars can be taken from the rack if necessary)

Quote: 

"Plans are only good intentions unless they immediately degenerate into hard work." 

--Peter Drucker

W.O.D. 3.17.17

Happy St. Patrick's Day!

17.4 is 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

CLICK HERE for the standards and score card.

  Community Notes: 
TONIGHT is St. Patrick's Day...and the fourth week of the CrossFit Games OPEN (17.4), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Feel free to stay for a little longer and celebrate St. Patrick's Day with us!

Quote: 

 "I know you've heard it a thousand times before. But it's true--hard work pays off. If you want to be good, you have to practice, practice, practice. If you don't love something, then don't do it." --Ray Bradbury

Photos:

W.O.D. 3.16.17

In Teams of two
Complete 10 Rounds for time of:
10/12 Calories Air Bike
15 Wallballs 14/20 to 9/10 ft

(one athlete completes one round and then switch, you go, I go...format. Each athlete will complete a total of 5 rounds)

Community Notes: 
This FRIDAY is the fourth week of the CrossFit Games OPEN (17.4), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote: 

"I do not know anyone who has got to the top without hard work. That is the recipe. It will not always get you to the top, but should get you pretty near." 

--Margaret Thatcher

W.O.D. 3.15.17

Clean and Jerk
1-1-1-1-1-1-1

Cash out:
AMRAP in 5 minutes:
50 Double Unders
10 Toes to Bar

Community Notes: 
This FRIDAY is the fourth week of the CrossFit Games OPEN (17.4), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote:

The price of success is hard work, dedication to the job at hand, and the determination that whether we win or loose, we have applied the best of ourselves to the task at hand.  

SNOW UPDATE

We are going to OPEN today for the daily WOD at 4:30PM. OPEN Gym from 4:30-6:30PM.
There will be NO CrossFit Kids class at 4:30 PM tonight. 

17.3 TEAM RESULTS

Something to ponder on a snowy day! 

Congratulations to Tequila Sunrise for making it to the top spot for 3 weeks.... Green edges out Black for second. Black edging out Green for second in overall standings after 3 weeks. What will 17.4 bring!?

  CLICK HERE for the updated spreadsheet.

W.O.D. 3.14.17

************SNOW NOTES***************
WE will be CLOSED for the 6/7/9:30AM 12:15, 1:00PM (Masters) classes today.  

We are going to OPEN for the daily WOD at 4:30PM and OPEN gym from 4:30-6:30PM. 

AMRAP in 15 Minutes:
250 Meter Row
15 Dumbbell Push Press (25/35#)
15 Deadlifts (95/135#)

Community Notes: 
This FRIDAY is the fourth week of the CrossFit Games OPEN (17.4), we will run heats (upon arrival) from 3:30PM until 7:30PM (and the workout will run in all other classes throughout the day, as well). Friends and spectators are welcome. Drop-ins are only $10 for FRIDAY NIGHT LIGHTS!

Quote: 

“Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.” 

—William Ellery Channing

W.O.D. 3.13.17

TEST DAY- RECORD RESULTS

"Nasty Girls" 
3 rounds for time of:
50 Air Squats
7 Muscle-ups (RING)
10 Hang power cleans (95/135#)

Quote: 

“Tough times never last, but tough people do.” 

—Robert H. Schuller

Photos: