4/24/2014 WOD: Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. 85% Then: 21-15-9 reps, for time of: Dumbbell Push Press, pick load Double Under

CrossFit Main Line, CrossFit R5 - Competitor W.O.D. Dynamic Effort Upper/Oly 3 Postion Squat Snatch (7x1@80%1RM **Floor & 3sec pause at knee) 3 Position Clean (7x1@80%1RM **Floor & 3sec pause at knee) Special Strength 60 GHD Sit Ups Taylor (Time) 4 Rounds for time of: 400m Run 5 Burpee Muscle-ups **All modification for MUs are allowed: ring, banded, jumping, etc.

Thursday 4.24.14 Competitor W.O.D.

Wodify: Results in a Box

CrossFit Main Line, CrossFit R5 - W.O.D. Dynamic Effort Upper/Oly Early Work - Individual Warm Up (No Measure) Roll Out Rowing Warm Up • x10 each (arms, upper, 1/4, 1/2, 3/4, full) Bullet Proof Shoulders x10 Samson Stretch Each Leg x10 Squats x10 Push Ups x10 Pull Ups 3 Postion Squat Snatch (7x1@80%1RM **Floor & 3sec pause at knee) 3 Position Clean (7x1@80%1RM **Floor & 3sec pause at knee) Taylor (Time) 4 Rounds for time of: 400m Run 5 Burpee Muscle-ups **All modification for MUs are allowed: bar, banded, jumping, etc. Extra Credit 60 GHD Sit Ups

Thursday 4.24.14 W.O.D.

Wodify: Results in a Box

We wanted to remind you that you are welcome to bring a friend or family member to join you for a Saturday morning group class! Our coaches will be able to assist anyone that needs modifications. All are welcome!

Check out our class shedule and pricing here: http://www.crossfitkop.com/schedulePricing.aspx. Don't forget our new members special, $125 for one month of unlimited ($50 savings!) until the end of May.

CrossFit King Of Prussia, PA

CrossFit King Of Prussia, PA

W.O.D. 4.23.14 5 Rounds: 5 Front Squats (155/225#) 200 Meter MAX EFFORT Sprint *Full recovery is allowed before starting the next round.

Dave is coaching the 6:30 and 7:30 WODs tonight and rumor has it there will be prizes up for grabs

Hey guys, sorry for the late notice but gymnastics class tonight is canceled. Normal class time next week.

The Firestarter Challenge is a local competition geared toward the novice and intermediate CrossFitter being held at Triangle CrossFit June 21-22. Individuals compete on Saturday and teams (4-person - 2M/2F) compete on Sunday. Registration is open now, but don't wait to sign up if you're interested in competing because local competitions are filling up fast! http://www.trianglecrossfit.com/firestarter_challenge/home.html

Registration info for anyone competing in the June 28th meet in Wilmington. Sign up early! https://clients.mindbodyonline.com/ASP/home.asp?studioid=7095

http://www.t-nation.com/training/death-of-steady-state-cardio

T Nation | The Death of Steady State Cardio

Endurance work makes you soft and weak. Steady state cardio, as a fat loss tool, should be buried. Metabolic interval training or HIIT is far superior.

Thursday, 4/24/14 http://wp.me/p1v1Tm-Bl

Thursday, 4/24/14

Strength Press 5 rep max Work Hanging leg raises/Toes to bar Still not got a toes to bar? Sometimes it’s flexibility…can you touch your toes? Sometimes it’s strength…do you have a pull-up? To directly work some similar muscles…

USA Weightlifting Advanced Sports Performance Coaching course hosted by the Harrisburg Weightlifting Club on May 24-25. You can now obtain the latest education and newest title before having to coach 2 lifters to National events. Once you have obtained this certification, you then automatically get promoted to National level coach once you have your 2 athletes to National events. Registration ends 5/19, but it is also capped at 30 people, so register early before it sells out! This will be taught by renowned coach Harvey Newton, former Executive Director of USA Weightlifting and multiple Olympic, International, and National team coach. The ONLY prerequisite to register for this course is having obtained the level 1 Sports Performance Coach certification. Contact us for more details, or click the link below to register. http://secure.mycart.net/catalogs/catalog.asp?prodid=5225276&showprevnext=1

Summer Camp/Class info! Registration for camps ends June 1, and classes will be capped at 12 participants. Reserve your spots online now, before they sell out. http://4fsportsperformance.com/Summer-Camps/

Here's a great event to check out this weekend or donate to the cause! http://www.stbaldricks.org/teams/mypage/90432/2014

Blue Devil Baldies (Duke Physician Assistant Class of 2015) | A St. Baldrick's Team

This St. Baldrick’s team has joined together to fight kids’ cancer by shaving their heads and raising money for research! Make a donation to support their efforts, or join the team to be a part of the fun!

We're going to be hosting an Olympic Lifting meet here in June. This meet will be for CFDV members only. Check it out at the link below.

CFDV In-House Olympic Lifting Competition « CrossFit Delaware Valley

On Sunday, June 22nd at 11 am, join us for our first-ever Olympic Lifting meet. The meet is free and only open to CFDV members. Singlets are optional but fun is mandatory.

OK Gang our spot for the Hero WOD @ CrossFit Harrisburg is at 2:00 on May 17th. The flyer is posted on the page. We NEED 20 Athletes to go and participate. Who is in? Please add your name for me. This is for a great cause and is lots of fun. Dinner afterward is even better! :) Thanks ~ Jess

It will be 65 degrees and sunny around 6:30 PM this evening. So yes, Endurance WOD. And yes, we will be outside.

Ordering supplements. Let Dan know what you need. Protein, fish oils, glutamine, creatine, ZMA, glucosamine, etc... Check out some of the new drinks i the cooler. The FIT AID is a very clean recovery drink. For you caffeine junkies, the BANG is HIGHLY caffeinated. You have been warned.

Happy Wednesday! Reminder there will be gymnastics class tonight at 7 PM and we are going back to the basics for beginner and intermediate athletes. We will be focusing on rolls, handstands, cartwheels, and bridges. This class is a great addition to our normal programming and can really help build confidence in body awareness.

Of all the "athletic jeans" kick starter campaigns out now, this one looks the best to us. Thanks for sharing, Adam and Hannah!

At Last: Jeans Made For Athletes With Muscular Legs

Sick and tired of squeezing their well-sculptured butts and thighs into ill-fitting jeans, a group of athletes in Nevada have taken matters into their own hands, creating their own line of denim tailor-made for those with athletic bodies. "Th...

Wishing Coach Elise a very HAPPY BIRTHDAY!

Watch this MobilityWOD before attending tonight's class!

Episode 39: Sleep, Pillows, and What Your Low Back Says About Your KB Swing | MobilityWOD

Greetings Tension Farmers, Today’s Mwod comes as follow up to the shouler/pillow diad chat from yesterday. Some of you all are just plain tight in the s