W.O.D. 9.9.16

TEST DAY - RECORD RESULTS 

 "DT" 

Five rounds for time of: 

12 Deadlifts (105/155#) 

9 Hang power cleans (105/155#) 

6 Push jerks (105/155#)

 (compare to 3.21.16)

or (compare to 6.6.16)

Community Notes:
All weekend classes will be held in the Annex 110 C DeKalb. Please meet and park there.

Quote: 

“In the end, just three things matter: 

 How well we have lived 

How well we have loved 

How well we have learned to let go” 

 ― Jack Kornfield

W.O.D. 9.8.16

Teams of 2 
10 Rounds for time of:
10 Chest to Bar Pull-ups
20 Pistols
30 Box Jumps

(one athlete works at a time)

Community Notes:
All weekend classes will be held in the Annex 110 C DeKalb. Please meet and park there.

Quote: 

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” 

 ― Amit Ray

W.O.D. 9.7.16

Split Jerk
1-1-1-1-1-1-1

Turkish Get Up
1-1-1-1-1-1-1

Quote: 

“The most fundamental aggression to ourselves, the most fundamental harm we can do to ourselves, is to remain ignorant by not having the courage and the respect to look at ourselves honestly and gently.” ― Pema Chödrön

W.O.D. 9.6.16

TEST DAY- RECORD RESULTS 

"Elizabeth" 

 21-15-9 

 Squat Cleans (95/135#) 

Ring Dips

 then.. 

 Rest 2:00 minutes then... 

take 10 minutes following the workout to build to a Heavy 2 RM Hang Squat Clean

(compare to 3.1.16)

or (compare to 6.21.16)

Community Notes:
Yoga will take place at 5:30 PM tonight and every Tuesday at 5:30 PM going forward!

Quote: 

“Walk as if you are kissing the Earth with your feet.” 

 ― Thich Nhat Hanh

W.O.D. 9.5.16

Join us for a FREE Labor Day Friends and Family workout today at 10:00AM!

Hero WOD – 

"Trevor" 

 Teams of 4 complete: 

300 Pullups then, 

400 Pushups then, 

500 Situps then, 

600 Squats 

This is a timed team event, so these are accumulative reps to be completed by the team. In the RX version only two members of the team can be exercising at a time. To scale this workout, teams of more than four can be allowed and more than 2 athletes can work at one time.

Quote:

"It's not how much we give but how much love we put into giving."

-Mother Theresa

Photos:

W.O.D. 9.4.16

"Whirlwind"
Every Minute on the Minute:

3 Thrusters (65/95#)

3 Rounds for time of 

30 Box Jumps 20/24"

20 Burpees

10 Over Head Squats (65/95#)

Quote:

"All life is an experiment. The more experiments you make, the better."

-Ralph Waldo Emerson

W.O.D. 9.3.16

AMRAP in 12 Minutes:

8 Bar Facing Burpees Over the Bar

16 Hang Power Cleans 95/135#
32 Double Unders

Labor Day Weekend Notes: 
Join us on... Saturday for Preschool Kids CrossFit at 10:00AM
Saturday for a Special Yoga class at 11:00 AM
Sunday for OPEN Gym at 11:00AM
....and...
Monday for a FREE Friends and Family workout at 10:00AM

Quote:

"We cannot be more sensitive to pleasure without being more sensitive to pain."

-Alan Watts

W.O.D. 9.2.16

Eva:

5 Rounds for time of:

800 Meter Run

30 Kettlebell Swings (53/70#)

30 Pull-ups

Labor Day Weekend Notes:
Join us on...
Saturday for Preschool Kids CrossFit at 10:00AM
Saturday for a Special Yoga class at 11:00 AM
Sunday for OPEN Gym at 11:00AM
and
Monday for a FREE Friends and Family workout at 10:00AM

...as well as for our regular 10:00AM CrossFit Classes on Saturday and Sunday. 

Quote:

"Clouds come floating into my life, no longer to carry rain or usher storm, but to add color to my sunset sky."

- Ravindranath Tagore

Check in for Charity

Thanks to all your check ins last month we will be donating $40 to the Montgomery County Hero Fund!

Our Check in For Charity for September will be Steve's Club King of Prussia! In case you don't know we run a local chapter of the Steve's club National Program ( http://www.stevesclub.org) right here at CFKOP! Through our program youth who might not otherwise be able to attend our CrossFit Kids classes and participate in our weightlifting programs are able to at no cost. 

When you're at the gym this month check in on Facebook and Instagram and use the hashtags #isupportstevesclub and #checkinforcharity to add 10 cents to our donation. 

In addition to your check-ins we will also be hosting our annual Beat the Streets fundraiser to benefit the program on Friday, September 30th at 5:30pm. 

 The WOD is open to friends and family of all ages. 

 There is a $25 suggested donation but any donation will gladly be accepted.

CLICK HERE for more information on Beat the Streets.