11/27/14

HAPPY THANKSGIVING!!!

HAPPY THANKSGIVING!

Hey Turkey Trotters, the race has not been cancelled but the course has been changed. If you’re meeting up with the crew, let’s meet at the little league field on Manor Ave at 7:15am. From there, we’ll get registered and get running.

 

Class Cancellation

Hey Gang, Due to the weather the 6pm class is cancelled. All other classes are ON!

11/26/14

Please stay tuned to this site and our Facebook page for any class cancellations due to the weather. We will make any changes to the schedule no less then 2 hours prior to class times.

 Don’t forget to sign up for the Turkey Trot! We are meeting in the lot between the Middle School and the High School in front of the soccer/baseball field at 7:15am. Here is the site – http://chestercountyturkeytrot.com

STRENGTH:
front squat 2@70%,2@75%,2@80%,2×3@85%
WOD:
Every 3 minutes complete a round for 5 rounds
30 double unders
15 wallballs 20/10#
20 double unders
10 power cleans 135/95

*Try to keep all rounds sub 2 min and record all times!

11/25/14

Be sure to get next week’s Custom Fit Meal orders in. They are due tonight!

STRENGTH:
clean & jerk
60%2+1,70%2+1,80%2+1,85%1+1
WOD:
21-15-9
deadlift 225/120
box jumps 24/20″
HSPU

The Morning crew did a great job cleaning up the form on their pull ups! Here’s Josh staying organized!

11/24/14

Hey Challengers! If you are nervous about making it through
Thanksgiving dinner without losing points, help is on the way!
You can pre-order  any of the following items.
Pick up will be Wednesday from 3-7.
Choices are as follows:

- Cornbread

- Sweet Potato Apple Bake

- Stuffing

– Almond Butter Cookies

- Pumpkin Pie

See individual sign up sheets in the waiting area. Gobble Gobble!

Also , Custom Fit meals will be delivered to the upstairs fridge today. We should have our own sometime this week!

STRENGTH:
back squat 3@75%,2×3@80%,2×3@85%
WOD:
9 min AMRAP
5 burpees
10 chest to bar pull ups
20 double unders

Hyke and Kyle  sizing up last week’s squat clean thrusters

11/22/14

WOD from the Main site

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

11/21/14

STRENGTH:
power snatch 3×5@75%
PARTNER WOD:
250 wallballs 20/14
*EMOM 5 snatches 135/95#

11/20/14

STRENGTH:
front squat 2@70%,2@75%,2×3@80%
WOD:
10 min Amrap
21 Double Unders
15 KB Swings 24/16kg
9 HSPU

11/19/14

SKILL:
bar muscle up work
WOD:
3 rounds
10 bar muscle ups
25 box jumps 30/24″
50 air squats

11/18/14

Don’t forget that Custom Fit Meal orders must be in tonight!

STRENGTH:
3 position clean
(floor,low,high)+jerk
60%,65%,70%,75%x2
WOD:
12 squat clean thrusters 155/100
24 burpees over bar
9 squat clean thrusters 155/100
18 burpees over bar
6 squat clean thrusters 155/100
12 burpees over bar

11/17/14

 Attention Paleo challengers – Don’t forget to post  your scores on the sheet next to the whiteboard

STRENGTH:
back squat 3@75%,3×4@80%
WOD:
5 rounds
10 med ball cleans 20/14
20 hr push ups
30 double unders

11/15/14

Don’t forget to place your orders with Custom Fit Meals. The deadline is every Tuesday night for the following week. Check it out at http://www.customfitmeals.com/

Custom Fit Meals

PARTNER WOD
25 min AMRAP
3 wall walks
5 hang power cleans 135/95
7 box jump over 24/18
9 deadlifts 135/95
11 pull ups

11/14/14

Don’t forget to place your orders with Custom Fit Meals. The deadline is every Tuesday night for the following week. Check it out at http://www.customfitmeals.com/

Custom Fit Meals

STRENGTH:
3 position snatch
(floor,low,high)
60%,65%,70%,75%x3
WOD:
7 rounds
7 SDLHP 115/75#
7 burpees
*EMOM 15 double unders

CrossFit Kids Open Gym (Parents Night Out)