W.O.D. 3.1.18

New time! Same place! 

It's time to Spring into Fitness

Tell your friends and mamas---- 9:30 AM!

Tuesday and Thursday, starts on 4/3...

FREE BABYSITTING is available, SIGN a friend up today!

CLICK HERE to sign up!

Strength:

1 Hang Snatch + 1 Snatch

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

Cash-Out:

Every other minute on the minute for 10min:

250m row sprints

Quote:
“To give anything less than your best is to sacrifice the gift.”
—Steve Prefontaine

Photos:

Happy Birthday Karen!

CHECK IN FOR CHARITY

Thanks to all for your donations for Upper Merion Emergency Aid. 

 We will also be donating $25 to the organization thanks to your check-ins in February! 

Our check in for Charity for March will be Spring Fling for Shannon. 

 Shannon was badly injured in a car accident when she was 14 years old. The Spring Fling Benefit will raise funds to assist with Shannon's continued care. If you would like to attend the benefit event on April 28th talk to Jenna or check out the flyers posted at the gym.

A note from Jenna:
(I met Shannon in 6th grade . We were best friends immediately. When we were in 9th grade we got a call about Shannon being hit by a car...they didn't think she was going to make it. We went to see her a few days later with her mom at the hospital. She was in the ICU and in a coma. We had to wear sterile sheets over our clothes and gloves. Slowly but surely Shannon has been making her way back with some up and downs in between. First by opening her eyes, learning how to communicate by pointing or drawing, then a little bit more upper body gestures. Little things like giving kisses, spelling our names, and even saying "love you" are amongst her biggest accomplishments to date, other than standing with some assistance! Her parents had to have their house completely redone. Renovating everything with custom showers, beds, and rooms. She requires a 24/7 nurse at her house, but is now able to go to special classes for school and physical therapy. These fundraisers help pay for those nurses, medicine, schooling, etc. This year will be the 11th anniversary of the accident. )

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

W.O.D. 2.28.18

New time! Same place! 

It's time to Spring into Fitness

Tell your friends and mamas---- 9:30 AM!

Tuesday and Thursday, starts on 4/3...

FREE BABYSITTING is available, SIGN a friend up today!

CLICK HERE to sign up!


Test Day--Record Results

For Time:

"Baseline" x3

Baseline:

500m Row

40 Air Squats

30 Sit- Ups

20 Push- Ups

10 Pull- Ups

Quote:
“We are what we repeatedly do. Excellence then is not an act but a habit.”
 —Aristotle

W.O.D. 2.27.18

All For Time:
21-15-9

Deadlift (75/115#)

Hang Squat Clean (75/115#)
Shoulder to Overhead (75/115#)

then...

12-9-6

Deficit Handstand Push-Up (ladies 2/45's, men 4/45's)

Bar Muscle-Up

Quote:
“Do something today that your future self will thank you for.”
—Unknown

W.O.D. 2.26.18

New time! Same place! 

It's time to Spring into Fitness

Tell your friends and mama's---- 9:30 AM!

Tuesday and Thursday, starts on April 3rd...

FREE BABYSITTING is available, SIGN a friend up today!

CLICK HERE to sign up!

Daily Workout:
5 Rounds for time of:

6 Thrusters (95/135#)

6 Shuttle Sprints (10 meters)

Cash- Out:

4x4 L- Pull-ups

Quote:
"Success means having the courage, the determination, and the will to become the person you believe you were meant to be."
-George A. Sheehan

Photos:

W.O.D. 2.25.18

CONGRATULATIONS TO OUR NUTRITION CHALLENGE WINNERS:
TIM H
MARK SPAK
CHERIE C.

"Cindy"

AMRAP in 20min

5 Pull- Ups

10 Push- Ups

15 Air Squats

Community Notes:

Join us today to conclude our Nutrition Challenge at 12:00 AM! We will be hosting a potluck for you to bring your favorite dish or snack to share. T-shirts can be picked up and measurements and photos will be retaken with Aimee, Steph, or Jenna...we will start final measurements about 10:30 AM.

The winner of the challenge will win a FREE month of membership and a King Kong Bag!

Quote:
"You just have to find that thing that's special about you that distinguishes you from all the others, and through true talent, hard work, and passion, anything can happen."
-Dr. Dre

W.O.D. 2.24.18

Strength:

Bench Press

5-5-5-5-5

Cash Out:

AMRAP in 7min

15 Cals Air Bike

15 Front Squats 75/115#
15 GHD Sit-ups

Community Notes:

Join us TOMORROW to conclude our Nutrition Challenge at 12:00 PM!

We will be hosting a potluck for you to bring your favorite dish or snack to share.

T-shirts will be picked up and measurements and photos will be retaken with Aimee, Steph, or Jenna...we will start final measurements about 10:30 AM.

The winner of the challenge will win a FREE month of membership and a King Kong Bag!

Quote:
"Opportunities are usually disguised as hard work, so most people don't recognize them." 

-Ann Landers

W.O.D. 2.23.18

18.1
20 Minute AMRAP of:
8 Toes to Bar
10 Dumbbell Hang Clean and Jerk 5R/5L (35/50#)
Calorie Row 12/14

CLICK HERE for the standards and scaling options.

  VARIATIONS Rx’d: 
(Ages 16-54) 
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54) 
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15: 
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15: 
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+: 
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+: 
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell
 
Quote: 

"Everything you’ve ever wanted is on the other side of fear." 

—George Addair

The End of the Nutrition Challenge

Join us ON SUNDAY to conclude our Nutrition Challenge at 12:00 PM!

We will be hosting a potluck for you to bring your favorite dish or snack to share.

T-shirts will be picked up and final measurements and photos will be taken with Aimee, Steph, or Jenna...we will start final measurements about 10:30 AM.

The winner of the challenge will win a FREE month of membership and a King Kong Bag!

W.O.D. 2.22.18

For time, with a partner:

400m Run

200 Double Unders

400m Run

150 Kettlebell Swings (35/53#)

400m Run

100 Wallballs (14#/20# to 9'/10')

Runs must be done together

Community Notes:

WE ARE SOOOO EXCITED!!!!
The open workout will be announced on tonight at games.crossfit.com at 8pm. The open workout will be the workout for all classes on Friday.  Classes count towards your membership. The last class of the day will be 12:15pm.

Between 3:30 pm and 7:00 pm we will gather for Friday night lights (free for members). At Friday night lights the workouts will be done heat style with no formal warm up. You sign up for a heat when you arrive (or you can have a friend/coach sign you up remotely).  Everyone is welcome to do the workout on Fridays whether you are signed up for the open or not. If you cannot do the workout on friday you have until Monday to complete it.

Please communicate directly with your team captain to schedule a time to be judged.

Quote:
"The only person you are destined to become is the person you decide to be."
—Ralph Waldo Emerson

W.O.D. 2.21.18

AMRAP in 20 Minutes:

21 Calories (bike, row or ski)

15 Chest to Bar Pull-Ups

9 Burpee Box- Jump Over (20/24)

6 Clean and Jerks (105/155#)

Quote:
"Perfection is not attainable, but if we chase perfection we can catch excellence". 

—Vince Lombardi

W.O.D. 2.20.18

Every Minute on the Minute for 20 minutes:

Odd: 4 Front Squats

Even: 6 Dumbbell Push Press

Goal is to go heavy, between 70-85% of Max for the Front Squat, use the same weight for both movements throughout the workout. Go HEAVY on the Dumbbells!

Skill:

Ring Muscle Up

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. 2.19.18

Congratulations TEAM KOP!

We have 99 people signed up for the 2018 OPEN!

Test Day- Record Results
"Isabel"
For Time:
30 Snatches (95/135)

Skill Cash- Out:
400m Run

Quote:
"The difference between the impossible and the possible lies in a man's determination."

 - Tommy Lasorda

W.O.D. 2.18.18

3 Rounds for time of:
30 Box Jumps (20/24")
30 Ab-mat Sit-ups
30 Pull-ups

Community Notes:

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

Quote:

"It is important to expect nothing, to take every experience, including the negative ones, as merely steps on the path, and to proceed."

-Ram Dass

W.O.D. 2.17.18

Complete as many rounds as possible in 20 minutes of: 

25 burpees 

15 body-weight back squats 

Scaling: 

This long couplet will challenge your will as much as your body. Choose reps and loads that allow you to maintain a steady pace with limited breaks. You may or may not be able to complete the squats in one set, and the later rounds will be particularly challenging. Newer athletes might want to reduce the duration of the workout.

Community Notes:

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

Quote: 

"Let the consequences be what they will, I am determined to proceed." 

-James Otis

W.O.D. 2.16.18

T 

5 rounds for time of: 

100-meter sprint 

10 squat clean thrusters 

15 kettlebell swings 

100-meter sprint 

 Rest 2 minutes 

Men: 115 lb. and 70# KB

Women: 75 lb. and 53# KB

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death. He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings. He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery. 

Scaling: 
This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken. Athletes will run to the END of the Annex to keep everyone consistent.

Community Notes:

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

Quote:

If every conceivable precaution is taken at first, one is often too discouraged to proceed at all. 

-Archer John Porter Martin

Photos:

 Good Luck Mike Sim--- We will miss you!

W.O.D. 2.15.18

TEST DAY- RECORD RESULTS
"The BEAR Complex"

You have 5 rounds to find your max weight at:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

These exercises must be done in succession without putting the bar down for seven times through the sequence.

You may rest as needed between rounds.

Contact with the floor must be touch-and go during sequences.

Rest anywhere but the floor.
Record weight for all 5 rounds.

Community Notes:

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

Quote:

"The difficulties you meet will resolve themselves as you advance. Proceed, and light will dawn, and shine with increasing clearness on your path." 

-Jim Rohn