W.O.D. 11.1.19

20.4
For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

 Time cap: 20 minutes

CLICK HERE for the details on standards, scales and score card.

Open Note:

Tonight's theme is "Trick or Treat" Dress in costumes, wigs, makeup, or just your Halloween best!

Stink and Drink will be at Taphouse 23

Community Note:
Tomorrow's Classes will be in the Annex due to the MACC.
7 Colleges will be represented including:
Villanova
Penn State
West Chester University
Temple
University of Delaware
Pitt
Navy

If you would like to cheer, the competition will be from 9am- 5pm

Quote: 

“The more you talk about negative things in your life, the more you call them in. Speak victory not defeat.” 

– Joel Osteen

W.O.D. 10.31.19

Press
3-3-3-3-3

Cash out:
For time:
Row 1000 Meters
50 Calories Air Bike
Row 1000 Meters

Open Note:

Tomorrow's theme is "Trick or Treat" Dress in costumes, wigs, makeup, or just your Halloween best!

Stink and Drink will be at Taphouse 23

Quote: 

“Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.” 

– Aristotle

W.O.D. 10.30.19

5 Rounds for time of:
20 Back Squats (95/135#)
10 Toes to Bar
50 Foot Handstand Walk
10 Toes to Bar

Coaches Note:
Back Squats are taken from the floor.

Quote: 

“The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself.” 

– Mark Caine

W.O.D. 10.29.19

TEST DAY- RECORD RESULTS
Amanda
9-7-5
Ring Muscle Up
Squat Snatch 95/135#

CLICK HERE to compare to 1.10.19
CLICK HERE to compare to 4.12.19
CLICK HERE to compare to 7.31.19

Cash out:
4 Rounds
:20 Seconds Push-up
:10 Seconds Rest
:20 Seconds Hollow Hold
:10 Seconds Rest

Quote: 

“The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.” 

– Benjamin Mays

W.O.D. 10.28.19

2 Rounds for reps of:

AMRAP in 4 Minutes:
20 Calories Air Bike
20 Ring Dips

REST 1:00 minute

AMRAP in 4 Minutes: 
25 Calories Row
25 Push Jerks (75/115#)

REST 1:00 minute

Quote: 

“Life offers you so many doors, it is up to you which to open and which one to close.” 

– Unknown

W.O.D. 10.27.19

Overhead Squat
1-1-1-1-1-1-1

Cash-out:
AMRAP in 10 Minutes:
15 Overhead Squats (@70% of your 1 RM)
15 Burpees


Community Note:
ALL CLASSES today will be held in the Annex, 110C DeKalb Street, please meet and park there. 

Quote: 

"The path from dreams to success does exist. May you have the vision to find it, the courage to get on to it, and the perseverance to follow it." 

- Kalpana Chawla

W.O.D. 10.26.19

5 Rounds for reps of:
3 Minute AMRAP:
3 Thrusters (65/95#)
6 Box Jumps (20/24")
9 Kettlebell Swings (35/53#)
Rest 1:00 minute between rounds

Community Note:
ALL CLASSES today and tomorrow will be held in the Annex, 110C DeKalb Street, please meet and park there. 

Quote: 

"Without continual growth and progress, such words as improvement, achievement, and success have no meaning." 

- Benjamin Franklin

20.2 TEAM RESULTS

Congratulations to the  RED TEAM!!!!

CLICK HERE to see the results from 20.2

20.2 Top Teams

1. Red Team

2. Green Team

3. Black Ninjas

4. Blue Team

5. Purple Crush

20.2 Top Men

1. Andrew Mahle

2. Justin Campanelli

3. Carl Beigler

4. Jeffrey Paul Jr.

5. Braden Rall

20.2 Top Women

1. Aimee Lyons

2. Jamie Spak

3. Dana Dilullo

4. Cate Kelly

5. Marissa Alpaugh

Overall Top Teams

1. Red Team

2. Green Team

3. Black Ninjas

4. Blue Team

5. Purple Crush

Overall Top Men

1. Andrew Mahle

2. Carl Beigler

3. Justin Campanelli

4. Tyler Kanski

5. Braden Rall

Overall Top Women

1. Aimee Lyons

2. Jamie Spak

3. Dana Dilullo

4. Cate Kelly

5. Marissa Alpaugh

W.O.D. 10.25.19

20.3
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
 Time cap: 9 min

CLICK HERE to review the standards, scales and score card.

Community Notes:
Join us tonight for Friday Night Lights.
The theme will be "Hot Mess Express" Come in your crazy hair and mismatched socks. The crazier, the better! Stink and Drink will be at Conshy Brew Pub - across the street.

ALL WEEKEND CLASSES will be held in the Annex, 110C DeKalb Street, meet and park there. 

Quote: 

"As long as you keep going, you'll keep getting better. And as you get better, you gain more confidence. That alone is success." 

- Tamara Taylor

W.O.D. 10.24.19

AMRAP in 15 Minutes:
100 Ft Walking Lunge
Row 500 Meters
15 Wallballs (14/20#) to 9/10 ft

Community Note:
Tomorrow is the third week of the Open. Join us for Friday Night Lights.
The theme will be "Hot Mess Express" Come in your crazy hair and mismatched socks. The crazier, the better! Stink and Drink will be across from the gym at the Conshohocken Brew Pub.

Quote: 

"Your success and happiness lies in you. Resolve to keep happy, and your joy and you shall form an invincible host against difficulties." 

- Helen Keller