8.29.2014

W.O.D. 8.30.14

The Lyons Press Medley 

 Shoulder Press-Push Press-Push Jerk 

Keeping a barbell in your hands throughout the sequence of the 3 movements, perform 3 reps of Shoulder Press, 3 reps of Push Press and 3 reps of Push Jerks prior to re-racking the barbell. You will add weight to the barbell based on your level and ability. Perform the same sequence (3SP/3PP/3PJ) and re-rack. You will continue to increase the weight on the bar and the weight will eventually get to the point you cannot perform the Shoulder Press. At this point continue the Press Medley with only the Push Press and Push Jerk (3PP/3PJ). When the weight gets too heavy that you you fail on the Push Press you will continue the Press Medley with Push Jerks (3 reps) only.

Record the top weight for each lift to Total WOD.


Community Notes:
Join us today at 9:00AM for a special boot camp class in addition to our regular 9:00AM WoD.

Remember Monday at 10:00AM is our Labor Day Friends and Family WoD. All are welcome, this is a FREE Wod!

Quote:
“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” 
 ― Ernest Hemingway

8.28.2014

W.O.D. 8.29.14


3 Rounds of:
400 Meter Run
20 Burpees
10 Hand Stand Push-ups
Rest 2:00 Minutes between Rounds

Coaches Notes:
(Your goal is to string the 20 Burpees and 10 HSPU, scale HSPU to Push-ups if necessary to maintain intensity) Record total time. Athletes will watch their own rest on the clock.

Community Notes:
Click here to sign up for Monday's Labor Day Wod!

There will be no CrossFit Kids classes this weekend.

Quote:
"Become addicted to constant and never ending self improvement."
-Anthony J. D'Angelo

Open Strength

 OPEN STRENGTH CLASS...offered every day of the week!

8.27.2014

END OF SUMMER BASH


Come one come all, as we celebrate the end of summer CrossFit style.

There will be a SPECIAL workout at 5:30PM on Friday 9/5 followed by a stink and drink (food, drinks, socialization.) 

The workout and party is FREE for all, so BRING A FRIEND or loved one.  Anyone you bring will receive a FREE Fundamentals Package plus one week unlimited classes ($180+ value).

CLICK HERE to sign up!!!

We will have a RAFFLE benefiting Steve's Club King of Prussia (which can be purchased throughout the week) you don't have to present at the drawing on 9/5 to win.  Purchase a arms length of tickets for just $5 and enter to win these awesome prizes:

1 Hour Personal Training Sessions with CFKOP Coaches
Enrollment in the Performance Program
Enrollment in a Barbell Club Developmental Session
1 Month Unlimited Classes

W.O.D. 8.28.14







Front Squat
1x5 @60% of your 1RM
1x5 @70% of your 1RM
1x5 @75% of your 1RM
1x5 @75% of your 1RM

Cash out:
Max height Box Jump

Community Notes:
We will be running a special Boot Camp Class with Aimee on Saturday 8/30 at 9:00AM click here to sign up.


On Monday - Labor Day 9/1 we will host a 10:00AM CrossFit WoD with Aimee and an 11:30AM Strength Session with Keith. The 10AM session is a FREE workout for Friends and Family.

Quote:
"A person often meets his destiny on the road he took to avoid it."
-Jean de La Fontaine

8.26.2014

W.O.D. 8.27.14




5 Rounds for time of:
10 Dumbbell Snatch 45/70# (alternating L/R)
20 Steps Dumbbell Walking Lunge (45/70#)
30 Double Unders

Quote:
“Feelings are something you have; not something you are.”
 ― Shannon L. Alder

8.25.2014

W.O.D. 8.26.14

AMRAP in 12 minutes: 
10 Push-ups 
6 Power Snatches (65/95#) 
(Every minute on the minute complete 3 Pull-ups)


Community Notes:
Click here to read more about our NEW Youth Development Lifting Program. 

Quote:
“A challenge only becomes an obstacle when you bow to it.” 
 ― Ray Davis

8.24.2014

W.O.D. 8.25.14







21-15-9
Deadlift (185/275#)
Overhead Squat (95/135#)

Quote:
"The future belongs to those who prepare for it today."
-Malcolm X

8.23.2014

W.O.D. 8.24.14

Skill:
Snatch
1-1-1-1-1

WOD:
3 rounds for time of:
3 Snatches (use about 90% of your working 1RM)
3 Rope Climbs (20ft)

Quote:
"The best thing about the future is that it comes one day at a time."
-Abraham Lincoln

8.22.2014

W.O.D. 8.23.14

Back Squat
1x10 @60% of your 1RM
1x8 @65% of your 1RM
1x8 @75% of your 1RM
1x8 @80% of your 1RM

Skill:
Take 20 Minutes to work on your Split Jerk

Quote:
"Hold yourself responsible for a higher standard than anybody expects of you. Never excuse yourself."
-Henry Ward Beecher

8.21.2014

W.O.D. 8.22.14

 Clean
 Dirty
Celebrate!

"Susan"
10 Rounds for time of:
200 Meter Run
10 2fer WallBalls (14/20#)

Community Notes:
We will miss you Susan! Join us at the Dirty 9:30 to wish Susan farewell!

Due to the 'protest' we are HAPPY to announce to all you "BOOT CAMPERS" out there, that it will continue through the fall on TUESDAY's only until further notice. Next week will be the last week of Monday/Tuesday 5:30 class. Starting in September it will be Tuesday at 5:30PM ONLY.

Quote: 
"Spread love everywhere you go. Let no one ever come to you without leaving happier."  
-Mother Teresa