August 17, 2012

STRENGTH

Bench Press

80%x3, 85%x3, 90%x3

WOD

4 Rounds

5 Power Snatch 115/75

10 Barbell Step-ups 20″ 115/75

20 Lateral Burpees

Every 3 minutes, stop whatever you are doing and lock the bar out with a snatch grip for 30 seconds. If you drop the bar it is a 20 burpee penalty to be completed after the workout. The workout will be capped at 20 minutes, so scale the weight accordingly so you can complete it within the cap. This workout is from outlaw crossfit.

Matt C. with Speal

Sustainability, TTMJ

Thanks to the 6:30 PM class for handling the big foundations class so well. You guys are awesome because you just made it work and never complained about having to run around a few bars. It’s about putting your head down and getting in the work and I am lucky to have a group that understands that.

The Butt Test, Lift Big, Eat Big – I wasn’t going to put this up because I didn’t want to deal with a slew of, is my butt going to get big? questions but hell we have all been doing the test in classes so you might as well know why. And trust me no guy has ever looked at a girl that works out and said “She’s cute, but her butt is just too big.” Besides most of you couldn’t get a butt even if you tried, so if you pass the test then embrace it, because you have a sexy butt.

6 Comments

Join the conversation and post a comment.

rhea
August 16, 2012 at 9:54 pm

Lol looks like I need to do MOAR SQUATZ!!!

Reply
- G
  August 17, 2012 at 6:57 am
  
  Yeah and it starts by showing up to class, once you get there you need to do work. And I do mean real work, non of this let me play with the weights and look cute kind of crap.
  
  Reply
  - rhea
    August 17, 2012 at 7:36 am
    
    mmmhm…sorry we can’t all be as good as you, G
    
    Reply
Thurm
August 16, 2012 at 10:39 pm

I need a list of every girl who passes the ass test… 7:30 class is currently recruiting and this is the minimum requirement along with 2 letters of recommendation from current 7:30erz

Reply
Nick
August 17, 2012 at 10:08 am

The men of 7:30 pass that no problem. We have great asses but our spandex already proved that

Reply
Brandon (Lift Big Eat Big)
August 17, 2012 at 10:38 am

Better send in your successful photos as well!

Reply

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Paleo + CrossFit Mt Laurel + almost no running = 4:22:58 marathon (an hour and 20 min improvement from last year!!) Thank you!!Christina May

Crossfit Mt. Laurel has done wonders for me! Tommy Alfinito has done an exceptional job improving my physical well being as well as my health. Due to severe back issues over the years it became more and more difficult to perform everyday tasks, as well as my job. I have tried several types of exercise methods, and even acupuncture treatments. Nothing has worked or given me results like Crossfit has. When I started I couldn’t perform squats, sit ups or most of the other exercises. Now I am able to complete the workout from start to finish. My friends and family are constantly commenting on the improvements in my strength and flexibility. My clothes fit much better and I am more energetic than ever!Debbie Yackovelli

As a math teacher once wrote on my exam many years ago, "hard work and perseverance does pay". From all the cheering that could be heard throughout the gym tonight I believe it's safe to say many, if not all, of us reached new heights. Thank you Tommy Alfinito and Dana Pancoast for your ongoing coaching and support.

Kimberlee Sword

One of the happiest moments in my life, truly! I think I almost cried. Because I don’t have an organized thought process or express coherent thoughts when I’m at the gym I would like to say this now: Crossfit has changed my life!! It has brought me a great lifestyle change, a place I can be myself, and continuous camaraderie among fellow peers. Thanks Tommy and all the awesome fools I clown with daily!Lash Hammer

Just wanted to say thanks. I had to buy a size 8 shorts and a bikini. The first in 25 years.Sue Vellot

Steve and I both got PRs in the 1/2 marathon with no training, very little running, and following a night of drinking. All thanks to CrossFit- must be working! By the way, I don't recommend the drinking part, but Crossfit has worked miracles. We weren't even tired at the end, or sore the next day. After 11 of these, that's a first!Michelle Juliana

I had gotten a blood test before I left for school and compared my cholesterol results to my last test, which had been the previous May. Now, that one had been taken when I had no clue about nutrition, Paleo, or pretty much anything. Anyway, the new results showed a 40 point drop in total cholesterol, a raise in HDL by about 40, a drop in LDL by over 50, and a drop in my triglycerides of over 70. I know the numbers really don't mean all that much, but it really made me glad to see such an improvement, especially from someone who eats 4 eggs almost every day, not to mention a good amount of grass-fed beef, bacon, and those other terrible terrible fats like avocado, coconut oil, etc.Matt Bisk

CROSSFIT MTL has been a life altering experience for me. My personal well being and overall level of fitness has so dramatically improved I would have never guessed that I could be in this good a shape again in my lifetime! At 45 I am in better shape than I have been in since my mid- 20’s and lost 35lbs in the last 9 months. First the variety of workouts keeps it refreshing, not the same daily dreaded cardio/lifting/whatever else workout. Most importantly the sense of community created here by Tommy (the owner) is one-of-a-kind, he will continually challenge you while motivating you. This approach to fitness creates a team atmosphere where everybody in the gym supports and encourages each other. No judging or comparing who can do the most of what just true motivation amongst everyone involved. It’s what sets this gym apart from all the others.Chris Long

August 17, 2012

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