W.O.D. 10.1.18

TEST DAY- RECORD RESULTS

5 RM Front Squat

CLICK HERE to compare to 1.5.18.

CLICK HERE to compare to 4.4.18.
CLICK HEREto compare to 7.12.18.

SKILL TEST:

500 Meter Row

Quote: 

“Don’t let yesterday take up too much of today.” 

– Will Rogers

W.O.D. 9.30.18

With a Partner, one athlete works at a time:

For time:

100 Burpees

80 Hang Power Cleans (75/115#)

60 Front Rack Lunges (in place) (75/115#)

40 Pull-ups

800 M Run (together)

Community Notes:

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

Please meet and park on the same side of the Annex.

Quote: 

"Through perseverance many people win success out of what seemed destined to be certain failure." 

-Benjamin Disraeli

W.O.D. 9.29.18

For time:
30-20-10
Kettlebell Snatch Right (35/53#)
Kettlebell Snatch Left  (35/53#)
Pistols

Community Notes:

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

Please meet and park on the same side of the Annex.

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. 9.28.18

Happy 10 Years CrossFit King of Prussia!

AMRAP in 10 Minutes:
10 Overhead Squats (65/95#)
10 Chest to Bar Pull-ups

Community Notes:
TODAY the gym will CLOSE at 4:30 PM for our 10 Year Anniversary Gala.
(We cannot wait to celebrate with you all!)
All weekend classes will be held in the Annex, 110 C DeKalb St.

Quote: 

"A failure is not always a mistake. It may simply be the best one can do under the circumstances. The real mistake is to stop trying." 

-B.F. Skinner

W.O.D. 9.27.18

4 Rounds for time of:
400 Meter Run
6 Wall Ascents (6/8ft)
8 Front Squats (125/185#)

*Front Squats are taken from the floor.


Community Notes:
Friday 9/28, the gym will CLOSE at 4:30 PM for our 10 Year Anniversary Gala.

All weekend classes will be held in the Annex, 110 C DeKalb St. Please meet and park on the same side of the Annex.

Quote: 

"Success is the sum of small efforts, repeated day in and day out." 

-Robert Collier

W.O.D. 9.26.18

TEST DAY- RECORD RESULTS
1 RM Hang Snatch

SKILL TEST
Max Double Unders in one set

CLICK HERE to compare to 6.29.18.
CLICK HERE to compare to 3.15.18.

Quote: 

"Many of life's failures are people who did not realize how close they were to success when they gave up." 

-Thomas Edison

W.O.D. 9.25.18

For time:
21 Burpee Box Jumps (20/24")
15 Clean and Jerks (95/135#)
9 Bar Muscle Ups
15 Clean and Jerks (95/135#)
21 Burpee Box Jumps (20/24")

Quote:

"It's not that I'm so smart, it's just that I stay with problems longer." 

-Albert Einstein

W.O.D. 9.24.18

5 rounds, each for time, of: 

Row 750 meters 

Rest 3 minutes 

Score is each row time, aim for consistency across 5 rounds. 

Compare to 1.8.17

Quote:

"Courage doesn't always roar. Sometimes courage is the quiet voice at the end of the day saying 'I will try again tomorrow.' " 

-Mary Anne Radmacher

W.O.D. 9.23.18

Jenna and Laura A at the GoG competition at CFDel Val!

Partner WOD: 

For Time: 

100 Alt. Dumbbell Snatch (35/50#) 

400 Double Unders 

100 Alt. Dumbbell Snatch (35/50#) 

*Break up the reps as needed b/t partners, one partner works at a time*

Quote: 

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

- Ann Landers

W.O.D. 9.22.18

Join us at 9:00 AM TODAY to kick off our Nutrition Reset!

Back Squat
5-5-5-5-5

Cash out:
For time:
800 Meter Run
50 Wallballs (14/20#) to 9/10ft

Quote: 

"There is no substitute for hard work. Never give up. Never stop believing. Never stop fighting."

- Hope Hicks

W.O.D. 9.21.18

For time:
50 ft Handstand walk
15 Toes to Bar
15 Calories Assault Bike
50 ft Handstand walk
20 Toes to Bar
20 Calories Assault Bike
50 ft Handstand walk
25 Toes to Bar
25 Calories Assault Bike

Community Notes:

It's time for a Nutrition Reset before the holidays. Are you ready to clean up your nutrition and hit the ground running with the support of your community?

 On Saturday, 9/22, we will be starting a NUTRITION RESET along with the help of InBody....to assist in getting you back on track! We will have three levels to choose from to give you a better guide for your reset.

We will also be introducing our NEW INBODY SCALE!

Check- out all of the details below:

Kick- Off: 9/22 at 9:00AM. Step on the InBody scale with Aimee and Jenna

Lecture: 9/22 at 10:00AM with Coach Aimee, she will be speaking on the logistics of the reset and give you info and tips to help get you started.

Buy- In: $50 for first and last measurement on the InBody scale, lecture, and leveled tiers.

End and Retest: 10/21 at 10:00 am

Tiers: Level 1- Cookie Monster...Not sure where to start? Choose and eliminate one (or two) of the following: - Alcohol, sugar, dairy, gluten

Level 2- Do you need more fruits and veggies in your life? Eat 800g of Fruits and Veggies each day 

Level 3- Did you forget where you put your scale? Weigh and Measure your food through zone or macros (we can provide you numbers)

And...the GRAND FINALE....the really good news, we will allow for one CHEAT weekend in this challenge, 9/28-9/30. Yep, you are allow to cheat for the gala weekend. No judgement no excuses, just go for it!

Quote: 

"Perseverance is the hard work you do after you get tired of doing the hard work you already did."

- Newt Gingrich