Reminder: No Olympic Lift class.  We will still open at 9am for Open Gym Endurance: 4 Rounds 400m Run/Row/Bike 10 Pullups 20 Pushups 30 Situps 40 Air Squats 50 Double UndersRead more

15 Minutes to a heavy Strict Press Then…. “JIMMY DYCE” 20min AMRAP of: 9-7-5 of: Snatch 145/83 HSPU then….. 15-10-5 of KB Swings 70/53 Burpees then….. 21-15-9 Thruster 95/65 Pull Ups Sgt. James Fordyce was killed Feb. 17 2006 in a helicopter crash off the eastern coast of Africa, at the age of 22. A 2001 graduate of Marple Newtown High School, Fordyce served two tours in Iraq before joining the Combined Joint Task Force, Horn of Africa (CJTF-HOA). He was serving on a counter-terrorism force that navigated the land and waters in and around Kenya, Somalia, Sudan, Eritrea, Djibouti and Ethiopia in Africa, and Yemen on the Arabian Peninsula, in support of Operation Enduring Freedom. Fordyce was one of eight Marines and two airmen killed in the crash of two transport helicopters during a nighttime training mission off the coast of Djibouti.Read more

WWPF 12 Min to find 2 Rep Max Front Squat   Then...   For Time: 50 Back Squats, 135/93  21 Synchronized Burpees (Over Bar) 12 Rope Climbs, Alt    40 Front Squats, 135/93 15 Synchronized Burpees (Over Bar) 8 Rope Climbs, Alt   30 OHS, 135/93 9 Synchronized Burpees 4 Rope Climbs, Alt     Megan, Tami, Meredith and Morgan resting between workouts at the New Year Novice Comp.        Read more

The Single Life, Post Valentine’s Day WOD.   Snatch 1-1-1   Then:   30 Rounds For time:   1 Snatch (155/103) 1 Burpee 1 Muscle Up (Ring or Bar)   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 6RM 2 x 6 @ 90   Then…   Tabata – Complete 8 Rounds of each movement before moving on. Each round is 20 seconds of max effort work / 10 sec of rest. Movements can be done in any order.  Thrusters, 75/45 Assault Bike Russian Twists, 20/14 SDHP, 75/45   The Philadelphia Flyers are hosting a CrossFit Community Day April 7th against the New York Rangers. We are invited at the special group rate as long as we have enough participants. If you are interested, please sign up at the front desk.       Read more