W.O.D. 4.1.19


5 Rounds for time of:
3 Rope Climbs (20ft)
12 Overhead Squats (75/115#)
12/15 Calories Air Bike

"Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step." 
- Lao Tzu


W.O.D. 3.31.19

Squat Clean + Front Squat + Jerk

Cash out:
For time:
50 Burpee Pull-ups

"Realize deeply that the present moment is all you ever have. Make the Now the primary focus of your life." 
- Eckhart Tolle


W.O.D. 3.30.19

For time (Teams of two):
400 Double Unders
200 AbMat Sit-ups
100 Hang Power Cleans (95/135#)
75 Strict Handstand Push-ups

Community Notes:
ALL CLASSES TODAY AND TOMORROW, will be held in the Annex, 110 C DeKalb, please meet and park there. 

Join Jenna and Steph TODAY at Workhorse Brewing Company at 10:30am to participate in a fun WOD. $20 per person including a beer or cider after!

"The greatness of a community is most accurately measured by the compassionate actions of its members." 
- Coretta Scott King


W.O.D. 3.29.19

AMRAP in 15 minutes: 
10 Kettlebell Swings (53/70#)
1 Wall Ascent (6ft/8ft)
5 Sandbag Cleans (100/150#)
1 Wall Ascent (6ft/8ft)

 Cash out: 
Reverse Hyper 3 sets of 20 reps
Belt Squat 3 sets of 20 reps

Community Notes:
Join Jenna and Steph tomorrow at Workhorse Brewing Company at 10:30am to participate in a fun WOD. $20 per person including a beer or cider after!

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

"You can do anything as long as you have the passion, the drive, the focus, and the support." 
- Sabrina Bryan


W.O.D. 3.28.19

Army Sgt 1st Class Daniel Crabtree was killed in Al Kut, Iraq on Thursday June 8th, 2006. 
To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.


 For time: 
50 Pull-ups 
400 meter run 
65/95 pound Thruster, 21 reps 
800 meter run 
65/95 pound Thruster, 21 reps 
400 meter run 
50 Pull-ups

"It is during our darkest moments that we must focus to see the light."
- Aristotle


W.O.D. 3.27.19

All for time:
Power Snatch (75/115#)
Ring Dips

rest 3:00 minutes

Wallballs (14/20#) to (9/10ft)
Push Press (75/115#)

Community Note:
Don't forget to sign- up for the Steve's Club Brew and Brunch for Sunday, April 28th.
Proceeds go entirely to Steve's Club King of Prussia which provides free CrossFit classes for youth of all ages who otherwise couldn't afford it and/or who are looking for a community and purpose to positively impact their lives.

or CLICK HERE to sign up

"You were designed for accomplishment, engineered for success, and endowed with the seeds of greatness." 
- Zig Ziglar

19.5 and Final Results

CLICK HERE to see the final results:

19.5 Team Rank:
1. Red Team
2. Blue Team
3. Purple Crush
4. Green Team
5. Black Ninjas

19.5 Top 5 Men:
1. Gordy Jamieson
2. Mike Remer
3. Jeff Paul Jr
4. Braden Rall
5. Rich Andrews

19.5 Top 5 Women:
1. Aimee Lyons
2. Nikki Migliori
3. Jill Archibald
4. Anna Luber
4. Dana Dilullo

Overall Team Rank:
1. Red Team
2. Green Team
3. Blue Team
4. Purple Crush
5. Black Ninjas

Overall Top 5 Men:
1. Jeff Paul Jr
2. Justin Campanelli
3. Mike Remer
4. Joe Smutek
5. Sean Schubmehl

Overall Top 5 Women:
1. Aimee Lyons
2. Anna Luber
3. Jill Archibald
4. Nikki Migliori
5. Cate Kelly


W.O.D. 3.26.19

3RM Back Squat

Max Air Bike Calories in 2:00 Minutes

"Never underestimate the power of dreams and the influence of the human spirit. We are all the same in this notion: The potential for greatness lives within each of us." 
- Wilma Rudolph


W.O.D. 3.25.19

4 Rounds for time of:
60 Double Unders
15 Deadlifts (135/205#)
15/20 Calorie Row
Rest 1:00

Community Notes:
Our annual Girls on Girls competition (teams of two ladies with takes on the "benchmark girls", scaled and RX) is on it's TENTH run! Join us as competitors, spectators, or volunteers to be a part of the fun. Talk to Jenna or visit

CLICK HERE to sign up- Ladies teams of two...

"Success isn't always about greatness. It's about consistency. Consistent hard work leads to success. Greatness will come." 
- Dwayne Johnson

Photos- Masters 19.5 OPEN


W.O.D. 3.24.19

Suffer On Sunday: 
Partner WOD: 
For Time: 
800m Row 
400m Run (together) 
150 Push-Ups 
100 Single Arm Dumbbell Snatch (35/50#)
100 Burpee Box Jump Overs
100 Step Ups (35/50#) to (20/24") (one dumbbell)

(one athlete works at a time)

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all."
–Dale Carnegie


W.O.D. 3.23.19

5 Rounds for time:
3 Rope Climbs (15ft)
10 Overhead Squats (95/135#)
15 Burpees
30 Double Unders

Community Note:
Join Coach Evie today at 10am for the Lower Body Movement Improvement Workshop!

“We are what we repeatedly do. Excellence, therefore, is not an act but a habit."