Today's WOD:

AMRAP in 12:00 of:

Run 400m

15 GHD Sit Ups

21 Double Unders

Heads Up:

Competition WOD meets today at 8:00AM!

Power Yoga meets today at 9:00AM!

Part three of our Running clinic is today at 10:00AM!

Amanda taking her row outside.

Today's WOD:

A)

Deadlifts 2x3 @ 80%  3x3 @ 85%

B)

Deadlifts 2x5 @ 85%  3x3 @ 90%

Then,

10  Shoulder press 75/115
15 Overhead Squat 75/115
20 Push Press 75/115
25 Front Squat 75/115
30 Push Jerk 75/115
35 Back Squat 75/115

Heads Up:

Babysitting is available today at 8:30AM and 9:30AM.

Power Yoga meets today at 9:30AM

Open gym meets at 10:30-11:30am and from 5:30-6:30pm.

Isolated Strength and Mobility will meet at 4:30 today. 

Part two and three of our running clinic takes place Today and Saturday.

Muck Ruckus Run

For those interested in running in the Muck Ruckus on Saturday, June 8th you can still  join team Crossfit Inspire even though the 11 AM heat is filled up. They can find a wave that has enough availability for our entire team. Right now there is some availability in the 12:30 or later waves but they are filling up fast. If the Muck Ruckus is something you would like to do, please sign up as soon as possible!

Coach Dave and Coach Mike on wall balls.

Today's WOD:

A & B

5 cycles of:

10 Good Mornings (Same weight as last week)

10 Box Step Ups 18"  2 X 18/2 X 36 Kettlebells (5 per leg)

Then teams of three complete the following,

AMRAP in 16 minutes of:

Row 250 meters

Box Jumps 18/24

TTB

All three team members work at the same time and rotate after each 250 meters. Score total meters and reps.

Heads Up:

Babysitting is available Today at our 8:30AM and 9:30AM classes.

Crossfit Kids meet at 4:15PM!

Open Gym meets tonight from 7:15PM-8:15PM!

Boxing Meets tonight at 6:15pm!

Angela on box jumps.

Today's WOD:

A) HBBS 3x5 @ 85%

B) HBBS  5x3 @ 90% Then  80% max reps

Then,

21-15-9 of:

Thrusters 65/95

Bar Over Burpees

For time!!!

Heads Up:

Babysitting is available at our 8:30 & 9:30AM classes.

Power Yoga meets today at 9:30AM

Boxing class meets at 5:15PM today

Yoga meets at 5:15PM

Open gym meets in the main gym from 7:15PM-8:15PM

Part two and three of our running clinic takes place this Friday and Saturday.

Donna, Shannon and Sherri on burpee tire jumps.

Today's WOD:

A) Cleans 2x3 @ 75% - 3x3 @ 80%

B) Cleans 2x3 @ 80%  3x3 @ 85%

Then,

AMRAP in 10 minutes of:

4 Front Squats 115/165

7 Hand Release Push Ups

10 Deadlifts 115/165

Heads Up:

Babysitting is available today at 8:30AM and 9:30AM.

Power Yoga meets today at 5:15PM

Open Gym meets from 10:30AM-11:30AM and from 7:15PM-8:15PM

E very happy to be flipping tires after a long winter.

Today's WOD will be a surprise!!!

Come in and find out what it is.

One clue, bring long socks.

Heads up:

Boxing meets at 9:00AM

CF Kids meets at 11:30AM

Please Help Baby Harris

One of CrossFit Inspire's long-time members is in need of our help. Tara Dintino Jackson and her husband Alex recently had a baby boy, Harris, who was born with gastroschisis, a congenital birth defect that causes the intestine and other abdominal organs to bulge through the abdominal wall.  Harris is currently at Children's Hospital of Philadelphia as his treatment will involve at least one surgical procedure and possibly more. Tara and Alex have rented an apartment close to the hospital so they can be in Philadelphia with Harris. In the true spirit of the CrossFit Inspire community, we are launching a "Baby Harris" fund raiser to help ease the stress that Tara and her family are experiencing. We've set a goal of raising $2,000 in the next 2 weeks.  Our goal is to completely cover all of Tara and Alex's living expenses while Harris is in the hospital. We ask that any of our members that are able to help  please give as much as you can whether its $1 or $100. You can leave your donation in the "Baby Harris Fund Raiser" envelope that is hanging at the box by the whiteboard. Thanks in advance for your generosity!