5.7.24

TEST DAY - RECORD RESULTS

3 RM Power Clean

Cash out:

AMRAP in 7:

7 Medball Cleans (20/30#)

7 Slam-balls (20/30#)

CLICK HERE to compare to 1.23.24

Community Notes:

We are hosting a Level 2 Seminar this Weekend at CFKOP

Classes on 9 AM Saturday and 9 AM Sunday will be at the Lyons Den - 555 W Beidler Rd. King of Prussia PA.

Quote: 

“In the end we retain from our studies only that which we practically apply.”

—Johann Wolfgang Von Goethe

5.6.24

For time:

40 GHD Sit-ups

40 DB Snatch (50/70#)

10 Burpee Box jump overs (20/24")

30 GHD Sit-ups

30 DB snatch (50/70#)

10 Burpee Box jump overs (20/24")

20 GHD Sit-ups

20 DB snatch (50/70#)

10 Burpee Box jump overs (20/24")

Community Notes:

We are hosting a Level 2 Seminar this Weekend at CFKOP

Classes on 9 AM Saturday and 9 AM Sunday will be at the Lyons Den - 555 W Beidler Rd. King of Prussia PA.

Quote: 

“Wisdom is not a product of schooling but of the lifelong attempt to acquire it.”—Albert Einstein

5.5.24

For time:

10-20-30-40-50 

Calorie Bike 

Calorie Row 

*10 burpees after each round*

Quote: 

“I am always ready to learn, although I do not always like being taught.”—Winston Churchill

5.4.24

'Skywalker'

For time:

400 Meter Run

21 Deadlifts (155/225)

400 Meter Run

15 Deadlifts (155/225)

400 Meter Run

12 Deadlifts (155/225)

400 Meter Run

9 Deadlifts (155/225)

400 Meter Run

Quote: 

“Study hard what interests you the most in the most undisciplined, irreverent, and original manner possible.”—Richard Feynman

5.3.24

EMOM 20: 

1 power snatch 

1 hang power snatch 

– Build in load, prioritizing mechanics.

Try to reach for 70% or heavier of 1-rep-max power snatch. For beginners, and those who do not know their 1-rep-max, start at a light to moderate load. Build in load across the EMOM if technique allows.

Quote: 

“That is what learning is. You suddenly understand something you've understood all your life, but in a new way.”—Doris Lessing

Semifinals

 

Good Luck to Dana and Lauren moving on to the Semifinal round of the CrossFit Games.

These ladies have conquered two stages of the CrossFit Games preliminary competitions and are competing to show up for the big show at the CrossFit Games - live and in person!

Dana moves on in the 50-54 women’s category.

Lauren moves on in the Moderate Neuromuscular division. 

 Wish them luck as they tackle the next level in their competitive Journey “Age Group Semifinals” and “ Adaptive Semifinals” next week May 8th - May 13

5.2.24

5 Rounds for time of:

500 Meter Row

9 Squat cleans (135/205#)

5 Ring Muscle Ups

Quote: 

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.”—Henry Ford

Committed Crew

 

Congratulations to our April Committed Crew

Post to comments with a workout of your choice and it may be picked for a May workout of the day!

Up Coming Events

Time to find a team of 4 to throw down!!!

 

5.1.24

AMRAP 24 with a Partner:

24 Russian KB Swings (53/70 lb) 

12 handstand push-ups 

200-m farmers carry (53/70 lb) 

– Share work load as desired.

 – Use two KBs for the farmers carry; go out together and trade as needed.

Quote: 

“Research shows that you begin learning in the womb and go right on learning until the moment you pass on. Your brain has a capacity for learning that is virtually limitless, which makes every human a potential genius.”

—Michael J. Gelb

4.30.24

 TEST DAY - RECORD RESULTS 

"LYNNE"

As Many repetitions as possible in 5 rounds of: 

Max Bench Press (body weight)

Max Pull-ups 

Perform as many reps as possible (AMRAP) unbroken of Bench Press and Pull-ups. 

Continue in this manner for 5 rounds, do not rest between bench press and Pull-ups. 

You may rest as needed between rounds. 

Cash out: 

800 Meter Timed Run

Quote: 

“You don't understand anything until you learn it more than one way.”—Marvin Minsky