W.O.D. 7.1.18

5 Rounds of time of:
5 Overhead Squats (95/135#)
10 Squat Cleans (95/135#)
15 Toes to Bar

Community Notes:
All weekend classes will be held in the Annex.
Meet and part at 110C DeKalb.

Quote:

Perpetual optimism is a force multiplier. 

- Colin Powell

W.O.D. 6.30.18

Your choice:

Helen 
3 Rounds for time of:
400 Meter Run
21 Kettlebell Swings (35/53#)
12 Pull-ups

or

Helen-XL 
(Big bootie Helen)
3 Rounds for time of:
800 Meter Run
21 Kettlebell Swings (53/70#)
12 Chest to Bar Pull-ups

Community Notes:
All weekend classes will be held in the Annex.
Meet and part at 110C DeKalb.

Join Tori TODAY for a special Yoga class upstairs in the Annex at 11:00 AM.

Quote:

Adopting the right attitude can convert a negative stress into a positive one. 

- Hans Selye

W.O.D. 6.29.18

TEST DAY- RECORD RESULTS
1 RM Hang Snatch

SKILL TEST
Max Double Unders in one set

Community Notes:
Join us tonight at the Conshy BREW PUB (across the street) at 5:30PM for a Happy Hour to celebrate the winners of the "CLASH OF THE CLASSES"

All weekend classes will be held in the Annex.
Meet and part at 110C DeKalb on Saturday and Sunday.

Quote:

Persistence and resilience only come from having been given the chance to work though difficult problems. 

- Gever Tulley

W.O.D. 6.28.18

3 Rounds for time of:
20 Front Squats (75/115#)
50 ft Handstand Walk
30 GHD Sit-ups
50 ft Handstand Walk

Community Notes:
Join us TOMORROW (FRIDAY 6/29) at the Conshy BREW PUB (across the street) at 5:30PM for a Happy Hour to celebrate the winners of the "CLASH OF THE CLASSES"

Quote: 

Success is not the absence of failure; it's the persistence through failure. 

- Aisha Tyler

W.O.D. 6.27.18

4 Rounds for time of:
20 Power Cleans (95/135#)
10 Strict Pull-ups
500 Meter Row

Community Notes:

Join us TODAY for Boot Camp at 4:30 PM!

Quote: 

Patience, persistence and perspiration make an unbeatable combination for success. 

- Napoleon Hill

Clash of the Classes Results!

Congratulations to the Morning Crew!! This week and the overall winners..

This Week:
1st: Morning - 13:04
2nd: Evening - 13:09
3rd: Midday - 14:21

https://docs.google.com/…/1fSu5pyKocb6ltKrp7fYTKaR9gI…/edit…

The overall results are:
1st: Morning
2nd: Midday
3rd: Evening

Don't forget about our Happy Hour to celebrate the Classes at 5:30pm at the Conshy Brewing Co this Friday!!

W.O.D. 6.26.18

We are offering a special Saturday Yoga series this Summer!
Join us on Saturday June 30th for the first one at 11:00, Upstairs in the Annex.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

TEST DAY- RECORD RESULTS

"Nate" 

Complete as many rounds in twenty minutes as you can of: 

2 Muscle-ups 

4 Handstand Push-ups 

8 Kettlebell swings (53/70#)

CLICK HERE to compare to (3.5.18)

Community Note:

Join us tomorrow at 4:30 PM for BOOTCAMP!
and
Don't forget to sign up in the lobby for the King and Queen of Prussia!

Quote:

Success is the result of perfection, hard work, learning from failure, loyalty, and persistence. 

- Colin Powell

W.O.D. 6.25.18

Clash of the Classes Week 4!

(Who's the fittest? Morning? Mid-day? or Evening?)

For time:

800 Meter Run 

30 Burpee Box Jump over (20/24")

1000 Meter Row

Community Note:

Join us at 4:30 PM for BOOTCAMP on Wednesday!
and
Don't forget to sign up in the lobby for the King and Queen of Prussia!

Quote:

Life takes on meaning when you become motivated, set goals and charge after them in an unstoppable manner. 

- Les Brown

W.O.D. 6.24.18

Deadlift
10-10-10-10-10
(all sets should be HEAVY and unbroken)

Cash out:
AMRAP in 5 Minutes
10 Deadlifts (use 70% of your 10 RM)
10 Box Jumps (20/24")

Quote: 

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

 – Eknath Easwaran

W.O.D. 6.23.18

CrossFit Kids-Preschool class

Partner WOD: 

Complete for time:

One person is always rowing and one person is always working on the other movements. 

Continue rotating as needed until the meters and reps are completed. 

Row 5,000m and complete... 

200 WallBalls (14/20#) 

100 GHD Sit-Ups 

60 Pull-Ups 

50 Power Clean (95/135#)

Quote:

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

W.O.D. 6.22.18

For time:
100 Over Head Squats (65#/95#)

100 Push Press (65#/95#)

*partition reps any way you like

This workout is created to be a sub 20 minute workout- scale rep load to 50 reps if necessary to maintain a time in the sub 20 minute domain or scale weight.

Quote: 

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

– Henry Ford

W.O.D. 6.21.18

Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

95/135 pound Clean and jerk, 3 reps

3 Toes-to-bar

95/135 pound Clean and jerk, 6 reps

6 Toes-to-bar

95/135 pound Clean and jerk, 9 reps

9 Toes-to-bar

95/135 pound Clean and jerk, 12 reps

12 Toes-to-bar

95/135 pound Clean and jerk, 15 reps

15 Toes-to-bar

95/135 pound Clean and jerk, 18 reps

18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Following the 7 Minute workout, rest for 5 Minutes and then take 10 Minutes to work up to a 1 RM Clean and Jerk.

Coaches Notes:

Scores will be recorded as total reps + weight for the 1RM Clean and Jerk
(For example, 84 reps + 205#)

Quote:

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

 – Proverb

W.O.D. 6.20.18

Front Squat
3-3-3-3-3-3

Cash out:
3 Rounds for time:
200 Meter Run
15 2-fer-Wallballs
10 Burpees

(time cap 10:00 minutes)

Quote:

“Inspiration is the windfall from hard work and focus.” 

 – Helen Hanson

W.O.D. 6.20.18

Evie will be starting a new Connectivity class TOMORROW, Wednesday the 20th at 4:30 OR 5:30pm upstairs in the annex.

The class will run the next four weeks on 6/20, 6/27, 7/11, and 7/18

You can sign- up on MindBody or use this link: https://bit.ly/2I4hFR0

 The idea of “mechanics, consistency, intensity” is a pillar of our CrossFit prescription. We all love crushing workouts and lifting big weights, but sometimes it is hard to take a step back and spend some time working on basic bodyweight mechanics because it isn’t the most exciting. BUT, I want to change that because I LOVE learning to move better and I want to give you tools that you can easily apply to keep your body healthy and happy. Connectivity will be a 45-minute class held in the annex upstairs. The goal of this class is to teach you efficient ways to improve your mechanics by increasing mobility, control and balance.

W.O.D. 6.19.18

TEST DAY- RECORD RESULTS 

 "Lynne" 

 Five rounds for max reps of: 

Body weight bench press 

Pull-ups 

Record reps for both exercises each round and weight used on the bench press.

CLICK HERE to compare to (3.12.18).

Quote:

"Excellence is a Habit" 

- Aristotle