Second Time

Let The Bodies Hit The Floor!

Friday, February 24th, 2012

Today we'll be doing the first WOD of the 2012 CrossFit Games.....7 minutes of floor droppin' fun!    Aren't you glad we've been preparing all month with February's Gym Challenge?  (wink, wink)  Each week, we'll do the CF Games Open WOD on the Friday after it is announced.  At any time during the competition, if you would like to  complete the WOD at another time besides Friday or complete a second attempt, please send an email to

Keep those competitive juices flowing because Monday is Top Dawg WOD #2.  Will there be any change in the standings?  Some say they definitely plan on moving up in the ranks.  Hmmm...only time will tell.

Lastly, don't forget the Get to Know the Zone seminar tomorrow morning at 10:30 AM.  If you're planning on attending, please register.   

Workout of the Day

2012 CF Games WOD 12.1

7 minutes, as many reps as possible, Burpees

One of the hard parts of the business is saying goodbye to great people.  We'd like to wish our friend, Derreck, the best of luck as life's journey takes him up to Philadelphia.  CrossFit King of Prussia will be his new CrossFit home.  They are lucky to have him! 

QUOTE: "Life is a great big canvas, and you should throw all the paint you can on it." - Danny Kaye


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Good luck Derreck!
84 burpees (kept a strict pace at 12/min)


We are going to miss you Derreck!

I did this one yesterday, 107.


Derreck!! I love King of Prussia...but I'll miss you. All the best!! The Paleo recipes I found are in a book by Sarah Fragoso (but they might have more ingredients that you like :)

Johnny D.

Gd Luck Derreck!
75 Burpees


85 burpees


77 burpees, definitely felt it in my shoulders more than any where else. I think it was that hand stand work we did yesterday! :)


77 burpees
couldn't breathe


82 burpees, felt it in my quads and calves at first, now my shoulders.

Thanks to Kimberly, Julianne and Lori for some good snatch practice!

Good luck Derreck!


93 burpees
We'll miss you Derreck!


Only managed 45 burpees.

I've been doing heavy backsquats each Friday up here. Hit a 5 rep PR of 300#. I think this might have negatively impacted my burpee numbers. I might try it again Sunday evening. We'll see.

Derreck, I don't think I've met you, but best of luck in PA. I've been in Lake Placid too long.


95 this morning. See ya round Derreck.

Jeremy J

Derreck, it was great having you around the gym - best of luck in PA! Hopefully I'll catch you before it is your official final day!

I've been hitting it hard here in Thailand, sore as heck today, but might do a quick rowing WOD tonight for some active recovery. Burpees may kill me.

Day 1 - Thursday night upon arrival Feb 23rd

100 pushups 200 squats 100 situps 16:11

Day 2 - Friday morning Feb 24th

50/40/30/20/10 -- pushup/situp/squat 16:27

Day 3 - Saturday Feb 25th
***1000m row buy in and cashout
21-15-9 --- 225# deadlifts and pull-ups 22:00

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