The nutrition challenge has officially come to an end. You must submit your entry by this Friday 2/27. Entries may consist of journals (physical or electronic), before and after photos, reflections, comments, and body measurements. The grading process will begin immediately and we will announce the winner by next week. Thank you for participating....Read More
Although it’s possible to reload and use the stretch shortening reflex in the push press today (like in Fight Gone Bad), you’ll probably need to lower the bar and completely reset yourself for the 2nd rep. Take about 15-20 minutes to find the heaviest weight you can do for 2 reps. Then it’s 12 minutes...Read More
Warm up with snatch technique – the snatches in the WOD may be power or full – your choice. Use parallettes for the shoot throughs – feet forward is 1, feet back is 2, etc. 20 minutes is a long time, so pace this workout accordingly. Don’t forget to sign up for the Open! Sign...Read More
Don’t forget – tonight (Friday) we will be at the Great American Pub in Conshohocken celebrating the end of the nutrition challenge and taking the opportunity to socialize outside the gym. Folks will most likely be there from 5:30pm til late, assuming they go after classes. For the workout today, we are ending the week...Read More
For strength, find the heaviest weight you can power clean and jerk for 5 reps unbroken (no letting go of the bar, but you may rest in the hang, front rack, or overhead positions) Conditioning consists of two mini-metcons. You will do each of them for time, but you will rest for 2 minutes between...Read More
Yesterday, Vinny and Sarah welcomed their little girl, Hannah, to the world. In true CrossFit fashion, Sarah decided to push for time and was in labor for less than an hour. Congratulations!Read More
For strength, warm up with some very light snatches, and then load the bar with a starting weight. You’ll do 2 snatches every minute on the minute for 9 sets and you will add weight each time if you choose. You may also stay at a moderate percentage and practice at the same weight. Conditioning...Read More
2/17/2015 Due to inclement weather, there will be no 6am class this morning. Please stay safe and try to attend another class today. Sorry for any inconvenience. Thank you.Read More
Today is a “chipper” workout: you’ll only focus on one movement for 50 reps and then move on to the next movement. For burpee box jumps, you do not have to open your hips/knees on top of the box and you may jump completely over the box if you choose. After 50 KB swings, call...Read More
Take 15 minutes to get in 3 sets of 5 back squats, but stay below your max. This is just to get in some heavy-ish squatting after a week of longer metcons. It will also help prime your legs to make the overhead squats in the met-con feel like air (hopefully) Strength 5, 5, 5...Read More
