|Address||220 Geiger Road, Unit 106|
Philadelphia, PA 19115
Like, Tweet or +1 CrossFit Prime
This weekend is full of activities! Friday - "Ladies Night" 7:00-8:30pm, send me an email to RSVP at firstname.lastname@example.org, teams will be announced this week! Saturday - "Community WOD" 10:00-11:00am, Free for everyone, Bring a Friend, One guy and girl who brings the most people will win a Reebok gym bag and $25 Hylete gift card! Saturday - "CFRV Cookout/Pool Party" 12:00noon-3:00ish, All CFRV peeps are invited, RSVP on the event page, bring a side dish.
***REMINDERS for this week!*** - This Friday is "BRING A FRIEND" DAY!!! Bring any of your friends, neighbors, coworkers etc that have been wanting to try out CrossFit but may be too nervous to do it on their own! Any class time, all day long! As always, we will scale the WOD to suit fitness level and experience. - Saturday is our Balls4Balls Charity WOD at 9am! Join us at our second annual Balls4Balls fundraiser to raise money to fight cancer and bring awareness about testicular cancer. They are asking participants to make a (minimum) donation of $25 to participate in the WOD. $50 gets you a t-shirt. 1. Click http://main.acsevents.org/site/TR?pg=entry&fr_id=70502 to register/donate for the event! 2. Click "Join a Team" and search for CrossFit Dilworth. 3. Complete the registration process and pay a $25 registration donation. (If you registered last year, your login information is the same.) 4. Ask your friends and family to donate to the cause! You don't have to participate to donate. ***After the Fundraiser on Saturday, CFD will have Open Gym only at 10am and 11am.
Congratulations to ReVamped member Delaney (@laneemiller) for being courageous this weekend and sharing her story with her church community and us. We are so proud of you and are thankful to be a part of your journey! #LeadTheWay #Believer #StrongIsBeautiful #BreakingTheMold #StrongerThanBefore #Brave #Courageous #HisPlan #RenewedOutlook @mosaicchurch
8/4/15 WOD- Got some new Kill Cliff drink options in stock for you all... cold brew coffee! Be sure and read the August events and announcements, including info about the next T-shirt order and the athletes of the month! Warmup: CF x 1, group shoulder mobility strength: push press 4 x 4 @ 80% metcon: "Annie" 50-40-30-20-10 reps of double unders, sit ups, for time. Post loads and times to comments.
Tuesday August 4, 2015 QOD: "You are never too old to set another goal or to dream a new dream." - C.S. Lewis SKILL WOD: 4rds 200m Row/Run Sprint 10 Reps of your weakest body weight movement Full Recovery between each round WOD: "Unbreakable" 10min EMOM Even - Unbroken Front Rack Walking Lunges Odd - Unbroken KB Swings *Score = Lowest Round of Lunges + Lowest Round of KB Swings Scaled - 75/45, 16/12 Rx - 105/75, 24/16 Competitor - 145/105, 32/24 Today's Competitor Class Programming a. snatch up to heavy single. Rest 10 min then part B b. 77% of part A. x25 for time c1. chin up slow down, 3x6 c2. pendlay row 3x6 c3. lat pull-over 3x6 c4. face pulls 3x6
Tuesday WOD 150804 - Arlene testing her body armor. Happy Birthday Cory Hussman! CrossFit Warm Up 2 minutes rope jumpsSampson stretch, 20 seconds each side15 hip extensions15 sit ups15 squats15 strict pull ups15 push upsStatic hand stand, 30 seconds WOD3 Rounds of:Run 800 meters30 GHD sit-ups30 Hand release push-ups Stretch/hydrate http://bit.ly/1MIQtWY
Oh, what a Monday. Great work today guys! I am very proud of out newer members that have been putting in the time, effort, hard work and really staying focused on their movements. Way to stick it out and believe in yourselves! Let's have some fun tomorrow! Skill session: With 12 minutes on the clock, try to complete the following tasks in any order you want. 7 Legless rope climbs (C/Rx) (C to top tape, Rx to 1st tape) (scaled will do 7 regular climbs to first tape) - Establish max deficit Kipping HSPU - 8 Sled Pushes (3/2) plates WOD Every 2 minutes for 8 minutes: (3 Rounds) 15/12 Calorie Bike Max Power Cleans (155/105)CRx (115/75)S -1 min rest- Then... Every 2 minutes for 8 minutes: (3 Rounds) 20/17 Calorie Row Max DB Snatches (70/50)(50/35) -1 min rest-
Mobility: Shoulder Mobility Skill Practice Warm Up: None. Strength: Push Press 1 - 1 - 1 - 1 - 1 - 1 - 1 (7 Sets of 1 Reps "Strong Effort" - Increasing Load Each Round). After 13 sessions it’s time to test your push press. Warm up as you normally did during this last few sessions and make smaller jumps as the weight gets heavier. [ 212 more words. ] http://diablocrossfit.com/150804-tuesday-right-side-down/
(Tuesday August 4, 2015), has been published on CrossFit Local | The #1 Chapel Hill CrossFit!: " Workout of the Day A. Three sets of: Strict Press x 8-10 reps Rest 30 seconds Bent-Over Barbell Rows x 8 reps @ 2111 Rest 30 seconds Kettlebell Farmers Walk x 60 seconds Rest 60 seconds B. Six sets of: 20 Calorie Row Unbroken Push-ups x max Rest 1 minute and repeat. Score = total..." Read More, http://crossfitlocal.com/tuesday-august-4-2015/
Tuesday, August 4, 2015: ***Important Announcement***MPH Apparel Pre-Order Going on NOW! In time for early fall, you can rep the best CrossFit gym in DC! Please note that all merchandise will be pre-order ONLY. PRE-ORDER PERIOD ENDS ON Thursday, August 13. We are accepting orders at MPH, along with cash (change available) and personal checks! Pricing: T-shirts (men's and women's styles): $25 Hoodies: $45 Sweatpants (men's only sizes, women order one size down): $40 Snap back, trucker-style embroidered hats: $20 Thermal, long-sleeve shirt: $30 **New and Limited Edition!** snatch 1-1-1-1-1-1-1 Compare results to May 14, 2015.
Whoa, got some press...just have to scroll half way down! It Counts! http://www.mercurynews.com/my-town/ci_28561752/walnut-creek-and-lamorinda-local-happenings-july-31
Our next On-Ramp Program begins next Monday, 8/10. You can expect to learn proper, safe mechanics of squats, presses and deadlifts, for both Olympic lifts, for basic gymnastics movements, and rowing. You will attend 6, 1-hour small-group sessions over the course of 2 weeks. Register online or give us a call at 202.556.5304!
Heads up, 14th St members! Please be sure to check the cubbies this week for any left-behind or long-lost belongings -- water bottles especially! Any unclaimed items* by this weekend will be donated to charity. (*No, this is not an open invitation to leave behind unruly children, ornery pets, or significant others' stinky knee sleeves)
If you are in the Brooklyn (New York) area, be sure to go check these guys out! They're great coaches and involved in some really cool projects with the local community. By @brooklynbarbell: Chinese Weightlifting Seminar success!! Big thank you to coach @wuchuanfu and @dianefu !! Two passionate coaches sharing the knowledge and inspiring others. @crossfitvirtuosity #FuBarbell #BrooklynBarbellClub #JustNice
In Today's Mobility Monday video, Coach Anthony demonstrates several strategies for working out tension near the top of the calf. The primary muscle we are targeting here is Gastrocnemius, and is one of the main muscles that creates the lower leg. Gastrocnemius runs the entire length of the calf, originating from the behind the knee and inserting behind the heel. [ 194 more words. ] http://www.cafitusa.com/upper-calf-rock-roll-2/