Front Squat 5-5-5-5-5
Then
30 weighted box jumps (not for time)
WOD Notes: Compare weighted box jumps to 110413
Community Notes: Happy birthday Gil! We hope to see you back here soon!
Weekend Notes: We’re looking for a final count for this Saturday’s CrossFit for Hope fundraiser in Manayunk, so we can let CrossFit 215 know how many to expect. Please leave a comment if you plan to attend and we’ll take care of registering everyone! CF 215 is also looking for judges and volunteers, so if you’re willing to help out let us know and we’ll pass your name along. For anyone who wants to drive themselves, the address is: Starfinder Foundation, 4015 Main Street, Philadelphia, PA 19127.
This Post Has 41 Comments
Brendan and I are in for the breakfast club : ) Really wish we could come to CrossFit for Hope- we will be thinking of you guys!!
Happy Birthday Gil!
we miss you Gil!
i’m in for Saturday, and am already registered!! 🙂 hoping to see a good showing from the ICA crew! if you’ve never been to a multi-box event, this weekend will be a LOT of fun! come out and meet crossfitters from around the area!
I am in also for Saturday and registered as well. Should be be a lot of fun!
My bad about the extra “be”.
See you two at breakfast! yay Brendan!
Happy Birthday Gil! Hope to see you soon 🙂
Oh ya, all participants should register at the link above. I’ll take care of letting CF 215 know our count!
Happy Birthday Gil!
I’ll be there Saturday and I’m already registered.
Happy Birthday Gil!
I am in for Saturday and already registered.
Nik – I wont be able to make tomorrow night, I’ll do the front squats at SWEAT and post my results after.
Happy birthday Gil!
Results from the Breakfast Club:
Lindsey 110, 16″ box, 38#
Brendan 105, 16″, 38#
Cindy 75 (DC depth), 12″, 20#
Matt 160, 20″, 70#
Emily 75 (depth), 12″, 20#
Cari 120
Killa 170, 20″, 70#
AJ 90×12 back squat, 20″, 40#
Great job to Brendan on your first class! Lucky you I forgot to get a pic so you’re off the hook… today… 🙂
maybe next time Nikki, thanks for the workout it was a good one.
i did bjs on 20″ and started at 15# progressed up to 30#. i found out today that i fancy using my arms during box jumps. lol.
The Buzby’s will be there Saturday and I am registered.
Do you have to be registered to spectate? I’d love to be there to cheer you guys on. Let me know.
Natalie and Aiden will be there, and they’re not registered. I did sign up for the Clean and Jerk Clinic.
you do not have to register to spectate
I’m also going as a spectator but would also love the opportunity to volunteer. Let me know if I need to get there early to help.
Laurie as a level 1 certified trainer they’d love to have you as a volunteer or judge. I’ll pass your name on to Micah (the owner of CF 215, who’s running the event). Thanks for volunteering!
Hi Guys! Just wanted to post a little note about the running seminar. You may have noticed that CF KOP is hosting the same seminar later in June. Their cost is $40 vs the $30 we are charging. I got an inquiry on the discrepancy so I wanted to explain! Coach Tim’s price is $40; John and I are subsidizing $10 for each of our members to make it more affordable and encourage a great turnout! Therefore, the $30 price applies to ICA members only. Members from other gyms are welcome to attend our seminar on June 13th, but we will require an additional $10 from them. I hope that explains any confusion! We have 5 spots remaining; talk to me if you have any questions and don’t wait to sign up… This workshop will fill up!
registered for Crossfit for Hope and also POSE seminar since it doesnt look like you’re programming running out of your wods =P
Phil- we’ll be pros at running in no time…. right?
I’m siding with Phil. Phasing running out wouldn’t upset me.
killa i saw these and thought they were hilarious!
http://wickedfitapparel.com/index.php?main_page=product_info&cPath=33&products_id=136
http://wickedfitapparel.com/index.php?main_page=product_info&cPath=33&products_id=134
I am down with phasing wallballs out…just saying 😉
bite your tongue!
I wouldn’t mind seeing Overhead Squats disappear either.
Be careful… your head coaches have a sick sense of humor! Standy by for a brutal run / wall ball / OHS workout!
Its cherry picking time …..haha
i love running, wallballs and box jumps.. i hate cleans and presses. i love love burpees
Only thing missing is Muscle Ups. Ten rounds for time: 400m run, 2 muscle ups, 4 OHS, 8 Wallballs. Ok, 3, 2, 1… GO!!!
YAY.
ps- did i mention i also love burpees?
I love lamp.
hahahaha good one Mark- love that movie!
Mark, are you just looking at things in the room and saying you love them?
You guys are f**ing hillarious! I love my Crossfit peeps!
Don’t temp John and Nik… they’ll program it! 🙂
265, 24″, 50#
Welcome back Mike V! Hope to see you soon!
Results from tonight:
John 205 (coming back!)
Kevin 225, 24″, 106#
John C 125, 20″, 50#
Craig 215, 20″, 176->196#
Tanner 275, 24#, 106#
Tiana 165, 20″, 50#
Quentin 125, 16″ 30-> 40#
Keeley 165, 24″, 50# (175×2)
Mike H 90, 16″, 40#
Jimbo 175, 24″, 80#
Laurie 115, 20″, 40#
Brandy 95, 20″, 40#
Nikki 165#, 20″, 52#
Results from O’Neill’s
Barb 110, 125 x 1 for a new 1RM
Cragle 185
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