Daily Workout 6.30.12

Calm before the Magical Mystery Bday WOD storm: Kyle, Andrew, and Kevin ready for take-off; Phil and Joy on DL; Dirk and Shawn on rowers.

Strength & Assistance Work Press 3×5, sets across (add 2.5 lbs from last time).

3×15 Russian KB Swing


21-15-9 rep rounds of:

Barbell Walking Lunges (95/65) Clapping . . . → Read More: Daily Workout 6.30.12

July Workout Plan

Here’s the July workout plan:

July ’12 Programming

A few notes:

– Thanks again to Larry for helping with July’s schedule!

– The gym will be closed on July 4th for the holiday. Please try and attend the Firecracker 5k and walk with us in the parade.


Daily Workout 6.29.12

CFDV is the pot of gold at the end of the double rainbows! Photo by Mary Martin.

KB/DB Complex

Rounds of 10, 9, 8…1 reps:

Snatch Right Overhead Squat Right Snatch Left Overhead Squat Left

Hardrolls: 53/35 RX: 35/25 Intermediate: 25/15

Elements 12-minute Partner AMRAP

One person rows/runs 400m Other person alternates between . . . → Read More: Daily Workout 6.29.12

Daily Workout 6.28.12

Richard, Ben, and Angela after last Friday's "End of Days" Broomile.


5 rounds of:

12 Deadlifts (155/100) 9 Hang Power Clean (155/100) 6 Push Jerk (155/100)

Intermediate: 115/75

Post time to comments and compare to 8.27.11.

Elements 10-minute AMRAP:

12 Deadlifts 9 Hang Power Cleans 6 Shoulder-to-OH Slider 10m

Use a weight that’s . . . → Read More: Daily Workout 6.28.12

Upcoming Events: July & August 2012

Summer is in full swing and there are lots of fun things ahead! Mark your calendar and let us know in the comments if you are participating or volunteering at any of these events!

Wednesday, July 4: Firecracker 5K; CFDV closed. Join us for the 5K and then we’ll walk in the parade!

Sunday, July . . . → Read More: Upcoming Events: July & August 2012

Daily Workout 6.27.12

Cheerful Anne Farnum-Messano during the 0530 Magical Mystery WOD!

Strength & Assistance Work

Squat 3×5, sets across. (Add 5 lbs from last time.) 3×10 Landmine Rows


Death by 10 Meters

Run 10 meters the first minute Run 20 meters the second minute Run 30 meters the third minute etc…

Continue until you . . . → Read More: Daily Workout 6.27.12

Daily Workout 6.26.12

This guy turns 33 on Friday!

Larry’s Magical Mystery Birthday WOD

Come one, come all for Larry’s Second Annual Magical Mystery Birthday WOD! After you experience the awesomeness, please keep the WOD deets on the down low so that later participants can be shocked and awed.

Post your Magical Mystery team name, Magical . . . → Read More: Daily Workout 6.26.12

Athlete Spotlight: Liz Carano Greco


Name: Liz Carano Greco

Nickname: Lizzy, Lizzy Borden, Lizard to just name a few…

Age: 38

Occupation: Stay at home mom

Hometown: Broomall

Favorite WOD: I like the longer metcons that include running. It’s very challenging for me and I like that!

Favorite lift: Push press, push jerk, split jerk

How long have you been CrossFitting? . . . → Read More: Athlete Spotlight: Liz Carano Greco

Daily Workout 6.25.12

Tricia Craven


4 rounds for time of:

100ft Overhead Walking Lunge (45/25) 30 Box Jumps (24/20) 20 Wallballs (20/14) 10 Handstand Pushups

Intermediate: Lunges 25/15; Box Jumps 20/16; Wallballs to 9’ target; 1-minute HS hold each round

Elements 3 rounds of Blake with: 50’ Lunges, no plate 20 KB Swings 35/26 15 Wallballs . . . → Read More: Daily Workout 6.25.12

Daily Workout 6.23.12

Fun, sweaty times: CFDV Night at the Phillies! Kara, Stacie, Kevin, and Andrew with the Liberty Bell pig.


3 rounds for time:

Run 400m 21 KB Swings (American, 53/35) 12 Pullups

Intermediate: RX Newbies: 35/26 KBs with Band Pullups

Post time and version used to comments!

Are you registered for the Firecracker 5K . . . → Read More: Daily Workout 6.23.12