W.O.D. 4.14.17

TEST DAY- RECORD RESULTS

3 RM Shoulder Press

(CLICK HERE to compare to 1.19.17) 

Cash out:

30-20-10

Toes to Bar

Dumbbell Front squats (35/20#)

(time cap 10:00)

Community Notes:
There will be NO Classes on Saturday 4/15, we are hosting the Girls on Girls competition.
On Sunday 4/16 we will have a 9/10 AM CrossFit Class and OPEN Strength from 9-11AM.

Please come out to spectate and cheer on the following athletes:

Aimee Lyons 

Cate Kelly 

Pam Gulotta 

Dana Dilullo 

Rachel Spring 

Maggie Creciun 

Laura Altimari 

Laura Pappas 

Danielle Gambone 

Ashley McLeod 

Kristin Kennedy 

Lauren Heslin 

Mariana Rivera 

Steph McGovern 

Jill Hilliard 

Jackie Halpern 

Manisha Sheth 

Theresa Landewe

Quote:

Do one thing every day that scares you.

-Anonymous

W.O.D. 4.13.17

21-15-9

Box Jumps (24/30")

Handstand Push-ups

GHD Sit-ups

(Every minute on the minute complete 5 Burpees)


Community Notes:
There will be NO Classes on Saturday 4/15, we are hosting the Girls on Girls competition.

On Sunday 4/16 we will have a 9/10 AM CrossFit Class and OPEN strength from 9-11AM.

Quote:

Whenever you see a successful person you only see the public glories, never the private sacrifices to reach them.

-Vaibhav Shah

W.O.D. 4.12.17

Spring into Fitness with KOP! 
 Sign up today for 6 Personalized Classes plus two free weeks of Unlimited membership to the gym, Nutrition Counseling AND FREE babysitting (9:30am class) for ONLY 75$ (Savings of $150!).

This on-ramp is for beginners or those trying to get back into CrossFit. It will begin on 4/24 at either 9:30 AM or 5:30PM, your choice.

 Sign up today! https://goo.gl/R0o7xg

TEST DAY- RECORD RESULTS

Nancy

5 rounds for time of:

400 meter run

65/95 pound Overhead squat, 15 reps

(CLICK HERE to compare to 1.31.17) 

Quote:

All our dreams can come true if we have the courage to pursue them.

-Walt Disney

Photos:

W.O.D. 4.11.17

ARMAP in 20 Minutes:

25 Calorie Row

25 Chest to Bar Pull-ups

25 Sumo-Deadlift High Pull (75/115#)

25 Shoulder to Overhead (75/115#)

Score will be total REPS

Quote:

Just when the caterpillar thought the world was ending, he turned into a butterfly.

-Proverb

W.O.D. 4.10.17

Spring into Fitness with KOP! 
 Sign up today for 6 Personalized Classes plus two free weeks of Unlimited membership to the gym, Nutrition Counseling AND FREE babysitting (9:30am class) for ONLY 75$ (Savings of $150!).

This on-ramp is for beginners or those trying to get back into CrossFit. It will begin on 4/24 at either 9:30 AM or 5:30PM, your choice.

 Sign up today! https://goo.gl/R0o7xg

For time:

40 Squat Clean and Jerks (185/135#)

(push, power or split jerks are all allowed)

Quote:

If you want to achieve greatness stop asking for permission.

-Anonymous

Photos:

W.O.D. 4.9.17

Buy in:

5 sets of 3 L-Pull-ups

AMRAP in 10 Minutes:

30 Double Unders

10 Push-ups

10 Push Press (65/95#)

Quote:

People often say that motivation doesn’t last. Well, neither does bathing. That’s why we recommend it daily.

–Zig Ziglar

W.O.D. 4.8.17

MAX OUT DAY!
1 RM Snatch
1 RM Clean and Jerk

Community Notes:

Join us today and help our Bridgeport Barbell Club get to Nationals. MAX OUT your Snatch and Clean and Jerk, this will run (in classes at 9/10AM and thorough 1PM!

This is a fundraiser event. Donations of $20 are suggested (and appreciated) but not mandatory. 

Quote: 

Life shrinks or expands in proportion to one's courage. 

–Anais Nin

W.O.D. 4.7.17

Part 1:

Overhead Squat

1-1-1-1-1-1-1

Part 2:

Masters Qualifier 16.1

21-15-9

Calorie Row

Thruster 65/95#

Community Notes:

Join us tomorrow for MAX OUT Saturday and help our Bridgeport Barbell Club get to Nationals. MAX OUT your Clean and Jerk and Snatch, this will run from 9AM-1PM! 

This is a fundraiser event. Donations of $20 are suggested (and appreciated) but not mandatory. 

Quote:

Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.

–Johann Wolfgang von Goethe

W.O.D. 4.6.17

For time:
21 Deadlifts (155/225#)
21 Handstand Push-ups
Run 400 Meters
15 Deadlifts (155/225#)
15 Handstand Push-ups
Run 400 Meters

9 Deadlifts (155/225#)
9 Handstand Push-ups
Run 400 Meters

Community Notes:

Join Coach Tim at the Upper Merion High School track at 5:30PM tonight for the first CrossFit Endurance class.

Quote:

Eighty percent of success is showing up.

–Woody Allen

W.O.D. 4.5.17

TEST DAY- RECORD RESULTS

5 RM Back Squat

 Then, take 70% of your 5 RM and do one minute for max back squat reps!

 Cash out: 
For time:
15 Kettlebell Swings (35/55#)
20 Kettlebell Snatch (10R/10L) (35/55#)
30 Burpees

  CLICK HERE to compare to (1.3.17)

Community Notes:
Join Coach Tim, tomorrow (4/6) at the Upper Merion High School track at 5:30PM for the first CrossFit Endurance class of the season. This class will run through October.

Quote: 

 An unexamined life is not worth living.

 –Socrates

CrossFit Endurance

Endurance classes begin on Thursday 4/6 at 5:30PM at the Upper Merion High School Track (435 Crossfield Rd) and run through October.

The rates below are for members and non members, follow the link to sign up.  

Member pricing:

$20 for the Month

$125 for the Season

$10 per Class

Non-Member pricing:

Punch card $165 

Drop in $20

CLICK HERE to sign up today!