W.O.D. 11.1.20

AT HOME WORKOUT:

Alternating with a Partner, you go - I go!

For time, 10 total rounds:

50 Double Unders

10 Push Press (75/115#)

15 Box Jumps (20/24")

Quote: 

“Fairy tales are more than true: not because they tell us that dragons exist, but because they tell us that dragons can be beaten.”

― Neil Gaiman

W.O.D. 10.31.20

 

COME IN COSTUME and join us to take on the house WOD “Wolverine” anytime today between 9:00am-11:00am. 

 Coaches will be on hand to help you warm up and scale.

The Wolverine - Try your luck at our "house" WOD and get your name on the board. 

 For all you endurance (and ab) junkies this is the WOD to come to! 

 What is the WOLVERINE anyway?? 

 6 Rounds for time of: 

 10 Clean and Jerks 135#/95# 

 20 Pull-ups 

 100 Sit-ups 

 1 Lyons Loop Run (approx 600M) 

 or the... 

 THE WOLVERINE CUB: 

 4 Rounds for time of: 

 10 Clean and Jerks 95#/65# 

 20 Pull-ups 

 50 Sit-ups 

 400M Run

Quote: 

“It is better to be looked over than overlooked.” 

 ― Mae West

W.O.D. 10.30.20

AMRAP in 10 Minutes:

1 Legless Rope Climb

20 Dumbbell Snatch (35#/50#)

rest 2:00 minutes

AMRAP in 10 Minutes:

40 Air Squats

20 Kettlebell Swings (35/53#)

10 Strict Ring Dips

Community Notes:

Join us tomorrow any time between 9 am and 11am (in Costume- if you choose) to complete our HOUSE WOD... THE WOLVERINE; We will kick off classes at 9/11 am as usual, but you will have the hour between classes to finish as well!

Quote:

 “It’s hard to beat a person who never gives up.” 

– Babe Ruth

W.O.D. 10.29.20

4 Rounds for time of:

500 Meter Row

20 Burpees over the rower

10 Dumbbell Strict Press (25/35#)

Cash out:

8 Intervals:

:10 L-Sit

:20 Rest

Quote:

“Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.” 

– Mary Kay Ash

King and Queen of Prussia

Congratulations to all the participants of the 2020 King and Queen of Prussia, slightly different from previous years, but we did our best coming out of a nationwide pandemic! 

Congratulations to our winners and this years King and Queen of Prussia, Sam Bowen and Jamie Spak!

Stop by to get your photos and crowns on Saturday between 9 -11am!

The "spirt of the games" or "Court Jester" will go to Pam G. and Dave H. who are always ready to show up for a FULL send...and support everyone else around them. 

Queens:

1. Jamie Spak

2. Cate Kelly

3. Marissa Alpaugh

4. Ana Costa

5. Bridget Reiser

Kings:

1. Sam Bowen

2. Mike Remer

3. Rich Andrews

4. Brian Strauss 

5. Carl Beigler

Peep the final results below....

W.O.D. 10.28.20

 

TEST DAY 

1 RM Overhead Squat 

Cash out:

AMRAP in 8 Minutes:

50 Pull-ups (basic kip, no butterfly pull-ups)

50 In-Place Front Rack Lunges (65/95#)

Quote: 

"Appreciate everything your associates do for the business. Nothing else can quite substitute for a few well-chosen, well-timed, sincere words of praise. They’re absolutely free and worth a fortune."

– Sam Walton

New Coaches - Welcome Colette and Jason

 

Welcome to Coach Colette! 

...and welcome BACK to Coach Jason!

Meet Colette: 

I have always felt connected to movement in some shape or form. I began as a Dancer and Choreographer at age 17. That path took me from New York to California and even Japan, performing, teaching classes and workshops, as well as setting Choreography. I always felt grateful to be able to live art and make a living at it. As the years went by I grew more and more interested in health and fitness and began Personal Training in 2009 (NASM, Action Certified) by 2011 I had began coaching CrossFit. Since then I have continued my education in CrossFit Gymnastics, USA Olympic Weightlifting, CrossFit Level 2, Coaches Development, and currently pursuing my Level 3. I would consider myself a conservative Coach who finds value in the day to day diligence this sport requires. Coaching has always been a great love of mine, and if someone wanted to know who I truly am, they’d take my class.

Meet Jason:

Hi.  Life takes you away from things that you love but it cannot do so forever.  For those that know me, I am excited to advance your movement and give you high fives.  For those that do not know me, ask those that do.  In my world, good actually means something and my goal is to have you leave the class a better mover from which you walked in.  I like Goonies, CrossFit, wine, and Pearl Jam.  I am excited to be back...all of you are my why.  

New Schedule

 

New schedule update! 

Coming soon.... 6:30 PM, Tuesday and Thursday class... starting on 11/2!!!

Kids CrossFit Class

Sign your kids up for Saturday, November 7th (at 12:00)!!

It will be our next CrossFit Kids PoP-up Kids class! Guaranteed to get your kids moving and off their devices! 

CLICK HERE to sign up with Coach Austin!

Ages 6-10.

Wolverine

 

Join us on Halloween, 10/31/20, between 9 am and 11am (in Costume- if you choose) to complete our HOUSE WOD... THE WOLVERINE; We will kick off classes at 9/11 am as usual, but you will have the hour between classes to finish as well!

Guest Coach

 Join us in welcoming Clayton (Clay) for a "Guest Coaching" appearance on Friday (10/30) at our 4:30 and 5:30 PM classes. Clayton, Level 3 CCFT, has been coaching CrossFit for 8 years and was a Coach at CFKoP about 5 years ago, we are excited to have you back!