8.01.2015

W.O.D. 8.2.15

 Our lovely ladies in their coordinated outfits from the "King and Queen" of Prussia


Click here to see more photos from the King and Queen of Prussia.

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

Community Notes:
Join us today for OPEN GYM---from 11AM-1PM. Free for Members to work on a skill, strength, mobility or missed workout. 

Coaches Notes:
Advanced athletes can perform Sit-ups and Back Extensions (or Hip Extensions) on the GHD. Intermediate and partition between GHD and floor and Beginners should use the floor.

Quote:
"Be thankful for what you have; you'll end up having more. If you concentrate on what you don't have, you will never, ever have enough."
-Oprah Winfrey

7.31.2015

W.O.D. 8.1.15


Power Clean 
2-2-2-2-2-2-2

then...
2K Row

Community Notes:
Join us tomorrow 8/2 for OPEN GYM---from 11AM-1PM. Free for Members to work on a skill, strength, mobility or missed workout. 

Quote:
"The deepest craving of human nature is the need to be appreciated."
-William James

7.30.2015

W.O.D. 7.31.15



 Interval Skill Clinic with Coach TP!


Skill 
Muscle Up
We will spend about 15 minutes refining technique on the Ring Muscle Up and coaching beginners through the progression to learn this skill. 

For time:
5 Muscle Ups
5 Bear Complex (65/95#)
4 Muscle Ups
4 Bear Complex (65/95#) 
3 Muscle Ups
3 Bear Complex (65/95#) 
2 Muscle Ups
2 Bear Complex (65/95#) 
1 Muscle Up
1 Bear Complex (65/95#)

 The Bear Complex:
1. Power Clean 2. Front Squat 3. Push-Press 4. Back Squat 5. Push-Press
(this is done in sequence without putting the barbell down)

Quote:
"Gratitude is a currency that we can mint for ourselves, and spend without fear of bankruptcy."
-Fred De Witt Van Amburgh

7.29.2015

W.O.D. 7.30.15











Skill Work

Handstand pushups 
Spend 15 minutes working on technique or proper scaling

Test Day- Record Results

Diane
21-15-9
Deadlifts (155/225)
Handstand Push-ups

Community Notes:
Interval Training Specialty Clinic with Coach Tim- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.

Quote:
"Enjoy the little things, for one day you may look back and realize they were the big things."
-Robert Brault

7.28.2015

Congratulations


Congratulations to Jon and Jaime on the birth of Whitney Molly Zuckerman. Born 7/27/15 at 1:42pm, 7lbs 4 oz 20.5in. Mom and Baby ( and of course Dad..JZ are all doing well). 

W.O.D. 7.29.15






Strength
The Jerk

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

Skill
Rope Climb
Focus on skill and technique then complete Max rope climbs in 5 minutes. Advanced athletes go to 20 ft, Intermediate go to 15 ft and beginners will complete two pulls (working on foot placement on the rope) which will count as one climb.

Community Notes:
Our Refresh your Run Specialty Clinic Series with Coach Tim runs this week, don't miss out.  This weeks focus will be on Interval Training. The class will be held directly following CrossFit Endurance at 5:30PM. 

Interval Training- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.

Quote:
"Feeling gratitude and not expressing it is like wrapping a present and not giving it."
-William Arthur Ward

7.27.2015

W.O.D. 7.28.15





Long KoP Chipper
800 Meter Run
25 Sand Bag Ground to Shoulder
25 Box Jump Overs (13/17")
25 Chest to Bar Pull-ups
50 Wallballs (14/20# to 9/10 ft)
25 Chest to Bar Pull-ups
25 Box Jump Overs (13/17")
25 Sand Bag Ground to Shoulder

20 Minute time cap

This is a CFKoP variation on the Masters/Teen event from the CrossFit Games. CFKoP athletes should select a Sandbag weight appropriate for level and ability.


Community Notes:
Our Refresh your Run Specialty Clinic Series with Coach Tim runs this week, don't miss out.  This weeks focus will be on Interval Training. The class will be held directly following CrossFit Endurance at 5:30PM. 

Interval Training- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.

Quote:
Never give up, and be confident in what you do. There may be tough times, but the difficulties which you face will make you more determined to achieve your objectives and to win against all the odds. -Marta

7.26.2015

W.O.D. 7.27.15













Thruster
Take 20 Minutes to find your 1 RM Thruster

Cash out:
3 Rounds for time of:
10 Dumbbell Thrusters (35/55#)
150 Meter Sprint (from the barricades to the wall and back)

Coaches Notes:
Dumbbells will be staged outside and the entire cash-out will take place in the parking lot beside our building.

Community Notes:
Our Refresh your Run Specialty Clinic Series with Coach Tim runs this week, don't miss out.  This weeks focus will be on Interval Training. The class will be held directly following CrossFit Endurance at 5:30PM. 

Interval Training- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.
Quote:
The true perfection of man lies not in what man has, but in what man is.
- Oscar Wilde

7.25.2015

W.O.D. 7.26.15

For time
21-15-9 reps of:
Push Press (75/115#)
Kettlebell Swing (53/70#)
Overhead Squat (75/115#)

Quote:
Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.
-Steve Jobs

7.24.2015

W.O.D. 7.25.15

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.  


"Badger" -- Test Day- Record Results
 Complete three rounds for time of: 
65/95 pound Squat clean, 30 reps 
30 Pull-ups 
Run 800 meters
Better a little which is well done, than a great deal imperfectly.
-Plato

7.23.2015

W.O.D. 7.24.15





In front of a 10 Minute Clock
4 Minutes of Rowing for Calories
3 Minutes of Clean and Jerks (95/135#)
2 Minutes of Sit-ups (GHD or ABmat-Athletes Choice)
1 Minute of Burpees

Record total reps for each station
Quote:
We acquire a particular quality by acting in a particular way.
- Aristotle