W.O.D. 8.1.17

For time:

15 Deadlifts (155/225#)

30 GHD Sit-ups

12 Deadlifts  (155/225#)

24 GHD Sit-ups

9 Deadlifts  (155/225#)

18 GHD Sit-ups

6 Deadlifts  (155/225#)

12 GHD Sit-ups

3 Deadlifts  (155/225#)

6 GHD Sit-ups

Quote: 

“When you’ve got something to prove, there’s nothing greater than a challenge.” 

– Terry Bradshaw

W.O.D. 7.31.17

TEST DAY- RECORD RESULTS
3 RM Bench Press

CLICK HERE to compare to 2.11.17

CLICK HERE to compare to 5.3.17

Cash out:

20 Calories Ski Erg 

20 Push-ups

20 Ring Dips

Quote: 

“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” 

– Derek Jeter

W.O.D. 7.30.17

21-15-9

DB Snatch (35/50#)

Burpee Box Jump Over (20/24")

Pull-ups

Community Notes:
All classes today will be held in the Annex, 110 C DeKalb Street. Please meet and park there.

We will be holding the Bridgeport Barbell Club Classic in the Main gym all weekend, please stop by to spectate and cheer on your fellow athletes:
Faby
Christine
Briana
Dan C
Chris S
Dave N
Mooney
Noah, Becca and Grace Andrews
Sydney
Jovina

Quote: 

“You have to expect things of yourself before you can do them.” 

– Michael Jordan

W.O.D. 7.29.17

TEST DAY- RECORD RESULTS

Nancy

5 rounds for time of:

400 meter run

65/95 pound Overhead squat, 15 reps

(CLICK HERE to compare to 1.31.17)
or (CLICK HERE to compare to 4.12.17)

Community Notes:
All classes today will be held in the Annex, 110 C DeKalb Street. Please meet and park there.
We will be holding the Bridgeport Barbell Club Classic in the Main gym all weekend, please stop by to spectate and cheer on your fellow athletes:
Faby
Christine
Briana
Dan C
Chris S
Dave N
Mooney
Noah, Becca and Grace Andrews
Sydney
Jovina

Quote: 

“Never say never because limits, like fears, are often just an illusion.” 

– Michael Jordan

W.O.D. 7.28.17

All for time:

1 Mile on the AirBike

150 Double Unders

then:

5 Rounds of

10 Toes to Bar

10 GHD Sit-ups

Community Notes:
All classes this weekend will be held in the Annex, 110 C DeKalb Street.
We will be holding the Bridgeport Barbell Club Classic in the Main gym all weekend, please stop by to spectate and cheer on your fellow athletes:
Faby
Christine
Briana
Dan C
Chris S
Dave N
Mooney
Noah, Becca and Grace Andrews
Sydney
Jovina

Quote:

"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment." -Jim Rohn

W.O.D. 7.27.17

Front Squat

2-2-2-2-2-2

then:

AMRAP in 9 Minutes:

6 Strict Pull-ups

9 Front Squats (at 50% of your 2 RM)


Community Notes:
All classes this weekend will be held in the Annex, 110 C DeKalb Street.
We will be holding the Bridgeport Barbell Club Classic in the Main gym all weekend, please stop by to spectate and cheer on your fellow athletes:
Faby
Christine
Briana
Dan C
Chris S
Dave N
Mooney
Noah, Becca and Grace Andrews
Sydney
Jovina

Quote: 

“The harder the battle, the sweeter the victory.” 

– Les Brown

W.O.D. 7.26.17

Snatch
1-1-1-1-1-1-1

then:

21-15-9

Power Snatch (75/115#)

Calorie Row

Community Notes:
Don't forget to save the date for our next two FREE summer Saturdays!
August 5th and 19th...bring a friend for FREE.

Quote: 

“It’s hard to beat a person who never gives up.” 

– Babe Ruth

W.O.D. 7.25.17

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 

TEST DAY- RECORD RESULTS

"The Seven"

 Seven rounds for time of: 

7 Handstand push-ups 

7 Thrusters (95/135#)

7 Knees to elbows 

7 Deadlifts (165/245#) 

7 Burpees 

7 Kettlebell swings, (53/70#)

7 Pull-ups


(CLICK HERE) to compare to 1.5.17)
or
  (CLICK HERE) to compare to 4.21.17)

Quote: 
“Hard work beats talent when talent doesn’t work hard.”
– Tim Notke

Photos:

W.O.D. 7.24.17

3 Rounds for time of:

20 Wallballs (14/20 to 10/11ft)

10 Hang Power Cleans (110/165#)

5 Rope Climbs (15ft)

Quote:

“You Are Never Too Old To Set Another Goal Or To Dream A New Dream.”- C.S. Lewis

Daily Photos:

Olympic Lifting

The Bridgeport Barbell Club Classic will be going on all weekend (7/29 and 7/30)  in our main gym (regular classes in the Annex). This is an Olympic lifting competition where the athletes get 3 attempts at a 1RM Snatch and 3 attempts at a 1 RM Clean and Jerk. The following athletes will compete this weekend on home soil. 

Faby

Christine

Briana

Dan C

Chris S

Dave N

Mooney

Noah, Becca and Grace Andrews

Sydney

Jovina

While these savages are lifting at home; Rachel, Michal and Aimee will be lifting in Miami on a National level at the 2017 American Open Series II. This will also be the same test; 3 chances for a 1RM Snatch and and 3 chances for a 1 RM Clean and Jerk.
The Top 3 overall in each Weight Category will qualify for the American Open Finals.

If you are in the gym this week and see these athletes please make sure to wish them GOOD LUCK!

W.O.D. 7.23.17

Push Jerk

1-1-1-1-1-1-1

Cash out:

For time:

20 Push Jerks (95/135#)

20 Burpees

20 Box Jumps 20/24"

20 Kettlebell Swings 35/53#

Quote:

“The Man Who Has Confidence In Himself Gains The Confidence Of Others.”

- Hasidic Proverb

W.O.D. 7.22.17

Congratulations to all the participants of the 2017 King and Queen of Prussia. 

Congratulations to our Newest King and Queen, Andrew and Holly!

And to our spirt of the games award, Jen!!!

She kept us all safe from the neighbors and was super motivating to all the athletes competing!

And Congratulations to our Court!

and our coaches....

Finally, the event that all of you have been waiting for! The day has arrived and it is time to crown our newest King and Queen. 

CLICK HERE to view the results of the competition. 

 This is by far, the most exciting event that is held each year and Jason, myself and the coaches could not be more excited. The King and Queen of Prussia will give many an opportunity to compete for the first time, it will give others a chance to see where they stack up, it will push all athletes to a new level, it will provide an atmosphere or camaraderie and friendship that defines what CrossFit King of Prussia is all about. If you are not competing, we strongly encourage you to stop by and cheer on your friends and support them during the day. 

 At the end of the event, we will celebrate in true CrossFit fashion with a "stink and drink" and catered lunch. Please feel free to bring some pot-luck fare and drinks too! See you there! 

 There is NO regular class today only the competition, regular class resumes on Sunday. 

Timeline: Arrive: 8:15AM- Registration begins 

Announcements: 8:40 AM Standards and details of the day 

WOD: 9:00AM - First heat begins 

Event End: 3:15 PM -...Estimated

Quote: 

“Knowing Is Not Enough; We Must Apply. Wishing Is Not Enough; We Must Do.”

- Johann Wolfgang Von Goethe

W.O.D. 7.21.17

Teams of 2, one athlete working at at time:

6 rounds for time of: 

24 air squats 

24 push-ups 

24 walking-lunge steps 

Run 400 meters

*athletes will run the 400 Meters together

Quote:

'The wound is the place where the light enters you.' -- Rumi