Check in For Charity

Thanks to your April check-ins; we are making an additional $20 donation of to the Friedreich’s Ataxia Research Alliance (FARA). During our Fundraiser and viewing of the Ataxian we raised over $500 for FARA!

Starting in May 2018 through our 10th Anniversary (September 2018) our Check in for Charity with be our very own Steve's Club King of Prussia!

Our chapter of Steve's Club provides free CrossFit classes and weightlifting programs for local disadvantaged youth. Through your support not only are they able to attend our programs, but we also provide assistance for competitions, meet registrations, travel expenses, Steve's Club Leadership camp registration, purchases of equipment and gear for our kids.

  Please check in on social media at the gym and use the hash tags #checkinforcharity and #isupportstevesclub and consider pledging your own donation of a certain amount per every check in we receive (or give a one time donation.) On average we receive anywhere from 200-350 check ins each month, lets increase that number!!

 Donations are tax deductible!

CLICK HERE to make a pledge to Steve's Club King of Prussia!

W.O.D. 5.1.18

Congratulations AVS on taking First at the Xtreme Top Box Throwdown!!

AMRAP in 20 Minutes:

400 Meter Run
30 Kettlebell Swings (35/53#)
5 Wall Ascents (6/8ft)

Quote:

"Don't be distracted by criticism. Remember--the only taste of success some people get is to take a bite out of you."

--Zig Ziglar

Photos:

W.O.D. 4.30.18

"Barbara" 

 Five rounds, each for time of: 

20 Pull-ups 

30 Push-ups 

40 Sit-ups 

50 Squats 

 Rest precisely three minutes between each round.

Quote:

"People who say it cannot be done should not interrupt those who are doing it."
--George Bernard Shaw

W.O.D. 4.29.18

7 Rounds for time of:

400 Meter Run

29 Back Squats (95/135#)

CLICK HERE to donate

Community Notes:

All weekend classes will be held in the Annex, (110C DeKalb St). 

Please meet and park there.

Quote: 

“I believe in being strong when everything seems to be going wrong. I believe that happy girls are the prettiest girls. I believe that tomorrow is another day, and I believe in miracles.”

 – Audrey Hepburn

W.O.D. 4.28.18

For time, in teams of two complete:
40-30-20-10
Power Snatch 55/75#
Toes to Bar
Kettlebell Swing (53/70#)

*one athlete works at a time

Community Notes:

All weekend classes will be held in the Annex, (110C DeKalb St). 

Please meet and park there.

Quote:

“A strong woman stands up for herself.
A stronger woman stands up for everybody else.”

W.O.D. 4.27.18

Join us at 3:30 and 4:30 today for a FREE Class for Youth and families.

TEST DAY- RECORD RESULTS

"Diane"

21-15-9

Deadlifts (155/225)

Handstand Push- Ups

(CLICK HERE to compare to 1.8.18)

Community Notes:

All weekend classes will be held in the Annex, (110C DeKalb St). 

Please meet and park there.

Quote:

"Far and away the best prize that life has to offer is the chance to work hard at work worth doing."

-Theodore Roosevelt

W.O.D. 4.26.18

Join us at 3:30 and 4:30PM on Friday for a FREE Class for Youth and families.

AMRAP in 12 minutes:

1 Squat Snatch (105/155)

3 Clean and Jerks (105/155)

30 Double Unders

Quote:
“Great things happen to those who don't stop believing, trying, learning, and being grateful.”
 ― Roy T. Bennett

Photos:

W.O.D. 4.25.18

3 Rounds for Time:

15 Burpees

15 Front Rack Lunges (95/135)

15 Push Jerks (95/135)

15 Chest to Bar Pull- Ups

*Lunges can be done in place.

Quote:

“Keep Going Your hardest times often lead to the greatest moments of your life. Keep going. Tough situations build strong people in the end.” 

 ― Roy T. Bennett

W.O.D. 4.24.18

Overhead Squat

3-3-3-3-3-3

Cash out:
5 Minute AMRAP:
Ground to shoulder, stone or sandbag--athletes choice.

Quote:

"Some people dream of success, while other people get up every morning and make it happen." 

-Wayne Huizenga

W.O.D. 4.23.18

CLICK HERE to sign up for the season pass! 
 All levels and abilities are welcome at Boot Camp. 
Counts as a class for CFKoP members.  


5 Rounds:

3 Minute AMRAP:

12 Air Squats

9 Kettlebell Swings (35/53#)

6 Calories on the Assault Bike

(rest 1:00 minute between rounds)
(pick up where you left off)

Quote:
"Dedication is not what others expect of you, it is what you can give to others."
- Unknown

W.O.D. 4.22.18

CFKOP endurance class from Thursday 6:00 PM...see you again this week!

4 Rounds for Time:

10 Knees to Elbows

10 Hang Power Snatch (80/115#)
15 Push-Ups
20 Abmat Sit-Ups

Quote:

 “Don't be pushed around by the fears in your mind. Be led by the dreams in your heart.” 

- Roy T. Bennett

W.O.D. 4.21.18

Photos from our movie night and fundraiser for FARA

With a Partner

For time:
200 Double Unders
800 Meter Sled Drag (115/180# on the sled)
200 Double Unders

(*one athlete works at a time)

Quote:

“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.” 

 —Ralph Waldo Emerson