Thursday’s workout is version of the OTM we have been doing for the past month.  You have had a consistent opportunity to work on Double-unders, dosage Toes to Bar and being upside down.  Let’s see how you do without the built in rest. The evolution of athletes position while upside down has been significant.  But that’s not the only improvement – Toes to Bar became an after thought as folks just ripped them off as part of the work.  On top of all that, dosage we did a TON of Double-unders, and if you didn’t do them, you got a chance to practice.  June, after years of CrossFit, did her first RX Double-under work out, and she said it was from the consistent Thursday work. Joey P  killin’ it during Wednesday’s “Elizabeth” Workout of the Day 5 RFT 50 Doubleunders 12 Toes to Bar 12 Handstand PushupsRead more

SPOTLIGHT ATHLETE at CFO Shelley R. is CFO’s spotlight athlete. Shelley is a treat to coach. She is a sponge….soaking up all she can and trying to get better. Shelley is unassuming and getting strong. Here’s a a little bit more about Shelley. How were you introduced to CFO? When did you realize CrossFit was for you? Amanda Hensley introduced me to CFO. I told her I wanted to get back into shape after having 3 babies and not doing any kind of real workout regiment in over 5 and 1/2 years. I realized it was for me after the first introductory workout. I loved the intensity, the people, the environment, and that it was very different than anything I had ever done before. I was hooked! What is your first impression? My first impression was “this is hard but awesome!” It felt like a community, one that I wanted to be...Read more

Alison and I sit down every Sunday and write out the workouts for the week.  Every once in a while, healing I’ll have a big space to fill, dosage and Alison will say “what about King of Prussia?” You may ask, ed what the hell is King of Prussia?  Well, it’s a really nice town in the “Main Line” suburbs of Philadelphia, where my parents live.  It’s significant because in 2010 we went back there and did a workout at CrossFit Kind of Prussia, or KoP.  KoP is a great gym in an old movie theater.  They host the L1 seminar and Aimee Powers, the owner and coach is both a great athlete and coach.  We dropped in there on a very hot, muggy Philly summer day. I had been doing CrossFit for a while, and was seeking out challenges.  Alison had been CrossFit for over a year and was...Read more

Great job on the weightlifting!  After 9 weeks of the Cube, try plus a pre week of testing and a post week of testing, we had 11 solid weeks of planned power lifts.  At first glance, we count at least 71 PRs on 3 lifts.  That’s an incredible number of personal bests. Now, I realize the first inclination is to keep the PR train rolling.  And we will.  But we’re a CrossFit gym, so let’s go do some CrossFit.  You spent weeks building a stronger body, let’s have some fun with it. There won’t be any weightlifting this week – just CrossFit workouts.  Each day have a good warm up, keep the intensity high and push your limits. Next week, we will begin a Olympic lifting and Squat phase that will last 6 weeks. Workout of the Day “Fran” 21-15-9 Thruster 95/65 Pullups 10 minute cap This is pure CrossFit....Read more

What a great end to the Max Effort Week. I can’t wait to go over all of the PR’s from this week, buy but I would like to give a big high 5 to Brock today who PR’ed his back squat by 60#’s ! There were a ton of big lifts today and all week long.  Keep it up! Workout of the Day 10 Rounds  5 Burpees 3 Power Snatch 95/65 3 Muscle Ups At 10am we will Snatch first:)  Read more