Daily WOD – Feb 29, 2020

Melissa hitting her first toe to bar!

Powerlifting Total

  • Back Squat 1-1-1
  • Bench Press 1-1-1
  • Deadlift 1-1-1

WOD Notes:  It’s here!!!! You’ve worked hard the last few months to get stronger in the squat, bench, and dead. Today you get to test your 1 rep max in each lift, and we can’t wait to see all the PRs! There are 2 classes, each 2 hours long, starting at 7:00 and 9:00 am.  You’ll get a brief coach-led warm up and instruction, and then get into groups and start building to maxes.

If you want to participate in the competition aspect and be in the running for a podium spot, it’s as simple as telling one of the coaches that you are in. In that case, you need to ensure a coach sees each of your heaviest attempts to ensure they meet the standards of competition.  Anyone vying for the Wilkes podium (scores adjusted by bodyweight) should come in 20 minutes before the start of their class to weigh in.

Community Notes: Today is also our member appreciation breakfast so come hungry, even if you aren’t going to lift! Breakfast is being catered by P3 Nutrition and will be served all morning starting at 8:00am.

Other Notes:  If you’re looking to fill your Saturday with even MORE fitness, consider swinging by CrossFit King of Prussia after the power meet to cheer on 4 of our Masters athletes – Coach Dave, Erin, Dan E. and Jenn Tav – as they compete in the No Millennials Mash-Up Masters Competition. They start with a deadlift ladder at 10:15AM, but then workouts are at: 12:40, 12:55, 1:10, 2:50, 3:10 and 3:30. You can see more info here.

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This Post Has 5 Comments

  1. I got my Masters Degree from Wilkes University. Does that mean anything? Also, is drinking during the 7-9am class frowned upon? I heard it helps with max lifts. Asking for a friend…

    1. Calories are calories, Kehl. It’s not just acceptable, it’s advised.

  2. I wish everyone luck, I tweaked my left buttock or I would have been there to put on an industrious show of strength.

  3. 7-9am session results:

  4. 9-11am session results

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