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Ok, so the roads seem to be icing up and the parking lot is turning into a sheet of ice. We are going to make 6:30 the last class tonight. So 7:30 & 8:30 class will be canceled. Sorry for any inconveniences. Tomorrow will be nice and warm and things will be back to normal.
Hey guys the roads are getting a little slick and snow accumulation is supposed to get high between 5-9pm tonight along with very cold temps to make roads icy. Keep checking for possible class cancellations. As of now everything is still scheduled as normal. Be careful getting in!
Get ready for your favorite obstacle course races this year by learning how to climb rope! Coach Tom has extensive climbing experience as an Army Ranger, and he has coached hundreds of people in the gym. CrossFit Advance members can take the session for free, and outside clients will pay $20. The session will run for two hours. Stay in touch for the exact date, but it will be in the next few weeks.
December!!! Time to get FIT as hell before the 24th. We have a great new training plan for everyone this coming december primarily focusing on SQUATTING! We believe everyone life squats in some form or another and when and if we ever lose that ability it’s probably not healthy. Get psyched for them BUTTS to get STRONG! It all starts tomorrow !!! Don’t miss out on our DECEMBER special only $99 for an unlimited membership!! (new members only)
Official Thanksgiving Holiday Hours… Wednesday: AM Classes as normal, PM Classes will be limited to ONLY 4:30 & 5:30 wtih open gym from 6:30-7:30.. Thursday: 9am Team WOD. Drop In’s Welcome, Only $10 Friday: Back to normal hours…
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Springfield, PA 19064
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Friday 10.21.16 WOD EMOM 20 mins, alternating: Min 1 - Shuttle Run 50 ft down and back x 6-8 reps Min 2 - 5-7 Muscle Ups Min 3 - 30-50 Double-Unders Min 4 - 8-12 Strict Handstand Push Ups Photo: Nicole's Overhead Squat is so legit!! She moves very well and she takes pride in doing it right every time and doesn't worry how much weight is on that bar!! Well at least most of the time :) we love you Nicole!!! Thanks for making this place better!! Cheers to Friday!!
The heads of the CrossFit Families. Thank you all for coming to our logistic meeting for our #scaffiliatecup2016 this Saturday. Big shout out to the demo team and ladies behind the scenes for all the love and energy you have put into this competition! #crossfitwestready #crossfit #kaylaNotWorriedAboutIt
UB Women! Fun opportunity - share your opinion and input on activewear pants in a fun 2-hour interactive session. Meet with a San Francisco clothing design team and help shape the future of their products. If you are selected to participate, you will receive $200 + 2 pairs of activewear pants to test and keep! Click to learn more and provide your info:
Wednesday's WOD: TIER 1 A1. Bench Press 3 x 5 A2. Assisted Pull-Up or Negative Pull-Up: 4 x 2 (4 sets of 2 reps) B. For Time: 10-8-6-4-2-4-6-8-10 Power Cleans 5-4-3-2-1-2-3-4-5 Push-Ups TIER 2 A1. Bench Press 3 x 5 A2. 4 Sets: 3 Strict Pull-Ups + 3 Kipping Pull-Ups B. 10-8-6-4-2-4-6-8-10 Reps for Time: Power Cleans @ 115#/75# Push-Ups TIER 3 A1. Bench Press 3 x 5 A2. 4 Sets: 3 Strict Pull-Ups + 3 Kipping Pull-Ups B. 10-8-6-4-2-4-6-8-10 Reps for Time: Power Cleans @ 135#/95# Ring Dips
WOD-10/19/16 Warm-up�: • 400 meters�• 10 PVC Around the World CW�• 10 PVC Around the World CCW�• 10 PVC Passthroughs 2 rounds:�• 10 Band Triceps Pushdowns�• 10 Push-ups�• 10 Ring Rows Strength:�Bench Press 1x10 50% � 5x5 70% Accessory: �5 rounds: • 20 sec Barbell Curl�• 10 sec Rest • 20 sec Bench Dips… [ 33 more words ] http://www.maxfitnesscrossfit.com/wod-101916/