Thursday, 10/8/15

Today’s WOD:

AMRAP in 20 min of:

500m Row

40 Double-Unders

30 KB Swings 53/32

20 Supine Ring Rows


Post WOD Mobility

Spend 15 minutes stretching and working on mobility using the various tools we have available at the Box.

Heads Up:

Babysitting is provided at 9:30AM

Barbell Club meets at 5:15PM today



Wednesday, 10/7/15

Today’s WOD:

3×3 Front Squats




Hand Stand Push Ups

Pistols  (per leg)

For time!!

Heads up:

Yoga meets today at 9:40AM & 6:15 PM

We will have babysitting today at 9:30AM!

EWOD meets tonight at 7:15PM.

Open Gym meets at 7:15AM

Boxing meets at 6:15PM

Oct is Massage Month at Inspire!! Beginning today from 9-11am and every Wednesday in October we will have our new massage therapist on the premises to perform 10 to 15 minutes of work on members. Here’s some background info on Kristen.

My name is Kristen, I am a Licensed Massage st with a diverse 19 year background in Graduate Level Biomechanics, Personal Training, Pilates, Holistic Nutrition and Structural Integration/Myofascial Release. I also taught massage at Cortiva in King of Prussia. Before that, I coached swim team, softball and was a Civil Engineer, and I am a mother of four athletic teenagers. I currently work with athletes of all ages and levels, including high school, collegiate, crossfit competitors, national and regional teams and professional athletes including The Eagles.

My work is founded on the principle fact that every person can continue to excel and develop a Better Balanced way of moving, living and thriving. Optimum structural balance allows for stronger lifts, deeper core strength, better agility, and higher efficiency.

It is a fact that we wear our passions, and the activities that we enjoy most tend to shape our structure. With intense load bearing, we develop predictable patterns of movement that can create postural and functional deviations that, down the road of time, can cause injury and affect our movement efficiency.

In working with my clients, I strive to manually release restricted tissue allowing the joints to align correctly, and then I teach the clients how to change faulty patterns that could potentially lead to injury. I look for compensations in the body from past injury or postural deviations and take a global and local approach in the body to help each individual achieve a higher level of their body’s awareness and find a Better Balanced way of moving.



Tuesday, 10/6/15

Today’s WOD:
5 rounds of:
Run 400m
18 Kettlebell Snatch 53,35 (9 per hand)
14 Box Jumps 24/20
For time!!!
Heads up
Babysitting is offered at 9:30 AM
Barbell class meets at 6:15 PM tonight
Open Gym class meets at 7:15PM

Monday/ 10/5/15

Today’s WOD:


5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing


7 Rounds of:
11 Front Squats 135/95
10 Push Jerks 135/95

For time!!!

Heads Up:

Babysitting is offered at 8:30 & 9:30AM

New Yoga schedule starts today: Yoga meets at 6:15PM

Open Gym is at 7AM and 7:15PM

Sunday, 10/4/15

Today’s Team WOD:

Teams of 5 complete the following:

As many calories, reps and meters as possible in 18 min of:

Row for calories

Airdyne for calories

Front Loaded Lunges 95/65

10 meter Farmers Walk 2×45/2×25


Heads up:
Today’s Boxing class meets at 9:00am
CrossFit meets at 10 am

Saturday, 10/3/15

SFH and Quest Bars are in!!

Today’s Wod:

“Bergeron Beep Test”
EMOM for as long as possible*:
7 Thrusters, 77/55
7 Pull ups
7 Burpees
*15 minute minimum work requirement.  If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue.  If you can’t complete the the 6’s move to 5’s, and so on…

Heads UP
Comp wod meets at 8AM
EWOD meets at 10:00AM

Friday, 10/2/15

Welcome our newest member Ram to the Inspire family.

Today’s WOD:

EMOMx10: 1 Back Squat


AMRAP in 10min of:
10 Power Snatch 95/65
10 Box Jump Overs 24/20

Heads Up:

Open Gym meets at 7AM .

Babysitting is offered at 9:30AM

Wednesday, 9/30/15

Today’s WOD:
Spend 20 minutes working on Muscle Ups
Squat Cleans 135/95
Bar Facing Burpees
For time!!

Heads up:

Yoga meets today at 9:30AM

We will have babysitting today at 9:30AM!

EWOD meets tonight at 7:15PM.

Open Gym meets at 7:15AM

Boxing meets at 6:15PM

Sunday, 9/27/15


5 person team Tabatas:

Slam Balls 30/15

Row of calories

Ring Dips


KB Swings 53/36

Score total reps and calories

(each team member will perform a full tabata of each movement)

Heads up:
Today’s Boxing is cancelled
CrossFit meets at 10 am