Check in for Charity

Thanks to all of your check-ins for January we are donating $30 to the Eagles Autism Challenge.

Our February Check in for Charity will go to Upper Merion Emergency Aid. 

UMEA is a 75 year old organization run by volunteers that provides emergency assistance to local families. 

When you are at the gym this month check in on social media and use the hashtags #getfitforfamilies and #checkinforcharity to add to our donation. 

We will also do a drive for UMEA for the items they need the most. There will be a box in the lobby where you can place donations of shampoo, deodorant, toothpaste, body wash, paper towels, toilet paper, and lip gloss.

W.O.D. 2.1.18

There is still time to sign up, join us on Saturday at 11:00 AM for our Pull-up Specialty Clinic. CLICK HERE to sign up.

For time: 

9 Ring Muscle Up

21 Push Jerks (75/115#)

7 Ring Muscle Up

15 Push Jerks (75/115#)

5 Ring Muscle Up

9 Push Jerks (75/115#)

Quote: 

Ignorance, the root and stem of all evil. 

-Plato

W.O.D. 1.31.18

For Time: 

100 Double Unders 

50 Box Jumps 20/24"

25 Overhead Squats 95/135#

50 Chest to Bar Pull-ups

100 Double Unders

Quote: 

"Let's forget the baggages of the past and make a new beginning." 

-Shehbaz Sharif 

W.O.D. 1.30.18

There is still time to sign up, join us on Saturday February 3rd at 11:00 AM for our Pull-up Specialty Clinic. CLICK HERE to sign up.

Squat Clean + 2 Front Squats

1-1-1-1-1

Quote:

"Human behavior flows from three main sources: desire, emotion, and knowledge." 

-Plato

W.O.D. 1.29.18

There is still time to sign up, join us on Saturday, February 3rd at 11:00 AM for our Pull-up Specialty Clinic. CLICK HERE to sign up.

Welcome to the states Suzanne!
Thank you for dropping in!

  AMRAP in 15 minutes:

24-Cal. Row 

24 Handstand Push-ups 

24 Power Cleans (105/155#)

Quote:

“Any man’s life will be filled with constant and unexpected encouragement if he makes up his mind to do his level best each day.”

–Booker T. Washington

W.O.D. 1.28.18

"Grip-tastic"

All for time: 

45 Deadlifts (155/225#)

then...

4 Rounds: 

10 Toes to bar

10 Dumbbell Weighted Box Step Ups (20/24") (35/50#) 

then... 

45 Deadlifts (155/225#)

Community Note:

All CLASSES TODAY will be held in the Annex, please meet and park there. The address of the Annex is 110C DeKalb.

Quote:

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.”

-Art Turock

W.O.D. 1.27.18

For Time: 

3 Rounds Of "Cindy" 

3 Rounds Of "Mary" 

2 Rounds Of "Cindy" 

2 Rounds Of "Mary" 

1 Rounds Of "Cindy" 

1 Rounds Of "Mary" 

Cindy: 

5 Pull-Ups - Strict 

10 Push-Ups 

15 Air Squats 

Mary: 

5 Handstand Push-Ups - Strict 

10 Pistols 

15 Pull-Ups - Gymnastic kip 

Community Note:

All CLASSES TODAY and tomorrow will be held in the Annex, please meet and park there. The address of the Annex is 110C DeKalb.

Quote:

 “Great changes may not happen right away, but with effort even the difficult may become easy.”

–Bill Blackman

W.O.D. 1.26.18

Every Minute on the Minute for 10 minutes build to a heavy 2 RM Thruster.

then:

AMRAP in 15 minutes: 

10 Burpees

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

40 Double Unders

Community Note:

All weekend classes will be held in the Annex, please meet and park there. 110C DeKalb.

Quote:

“You may have to fight a battle more than once to win it.”

–Margaret Thatcher

W.O.D. 1.25.18

TEST DAY-RECORD RESULTS

CrossFit Total

1 RM on Back Squat, Press, Deadlift.

Total weight for all three lifts is the score

Athletes will get three attempts at each lift. 

Click here to read the Journal article regarding CrossFit Total. There are specific standards for the CFTotal and we will withhold these standards. 

Community Note:

All weekend classes will be held in the Annex, please meet and park there. 110C DeKalb.

Quote:

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.”

–Mario Andretti

W.O.D. 1.24.18

AMRAP 10 minutes: 

10 Power Snatches (55/75#) 

3 Bar Muscle-Ups

Cash out:
Tabata Hollow Holds

Quote:

“The only limit to your impact is your imagination and commitment.”

–Anthony Robbins

W.O.D. 1.23.18

18.Zero

21-15-9 reps for time of: 

Dumbbell snatches 

Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell Women: 35-lb. dumbbell 

For RX- Jump up, over and back on two feet, laterally. No stepping. 

For Dumbbell Snatch switch hands below the face. 

Scaling (from Crossfit.com): 

Use this workout as a chance to practice for the Open. 

Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. 

Pick the option that is appropriate for you. 

CLICK HERE for the standards explained in the live announcement of 18.Zero. 

Scaled Option (Ages 16-54) 

21-15-9 reps for time of: 

Dumbbell snatches Burpees, stepping over the dumbbell 

 Men: 35-lb. dumbbell 

Women: 20-lb. dumbbell 

 Scaled Option (Teenagers 14-15 and Masters 55+) 

21-15-9 reps for time of: 

Dumbbell snatches Burpees, stepping over the dumbbell

 Men: 20-lb. dumbbell 

Women: 10-lb. dumbbell

Quote:

“Unless commitment is made, there are only promises and hopes… but no plans.”

–Peter F. Drucker