All for time: 3 Rounds: 15 Thrusters (65/95#) 12 Pull-ups rest 2:00 2 Rounds: 21 Front Squats (95/135#) 7 Bar Muscle Ups Quote:  “One can ch...

3 Rounds for time of: 21 Handstand Push-ups 21 Calories Air Bike 15 Ring Dips  15 Calories Air Bike 9 Push-ups 9 Calories Air Bike Quote:  “...

TEST DAY - RECORD RESULTS 3 RM Deadlift Cash out: AMRAP in 8 Minutes: 8 Deadlifts (60% of 3 RM) 8 Burpees over the bar Quote:  “Strive not t...

5 Rounds for reps: 1:00 max box jumps (20/24") 1:00 max calorie assault bike 1:00 max step-ups (1 DB 35/50#) to (20/24") 1:00 max ...

PARTNER WOD! AMRAP in 22 Minutes: 50 Synchro AB-Mat Sit-ups 40 Calories Ski 30 Push Press (75/115#) 20 Chest to Bar Pull-ups ("you go, ...

  Good Luck to Keith, Dana and Lenny lifting on Saturday at Kilodelphia in East Falls. These athletes will get three attempts at Snatch and ...

  Our Teen Weightlifting program is continuing through the month of February!!  Join us Tuesdays & Thursdays at 5:30-6:30 PM. Ages 12-17...

7 Rounds for time of: 14 Dumbbell Deadlifts 14 Dumbbell Bench Press  Men: 50-lb. dumbbells  Women: 35-lb. dumbbells Cash out: Strict Weighte...

Are you signed up for this years The CrossFit Games open ??  We will draft teams for our in house teams next week (first week of February) s...

  Join us this Saturday for CrossFit Kids. Ages 5-12- no experience necessary. $20 drop in.

Take 15 minutes to build to a moderately heavy 3 RM Back Squat then.... 2 Rounds for time of: 1000 Meter Row 30 GHD Sit-ups 10 Back Squats (...