Happy Birthday Brian!
Happiest birthday to our favorite guy in the back corner! Sending all the chocolate your way today while the momentum of the kettlebell drives you out on your motorboat. #excuseme #noonegetsthat #justsayhbd#coach #motorboatin #morningtransplant — with Brian Neely.
Last weeks third and final installment of the “Dandelion” series was a test of strength and muscular endurance through what was seemingly a quick and simple three rounds. It always looks better on paper, and that’s why it reigns supreme as our #workoutoftheweek. After our first two Dandelion workouts, we learned how to pace all ...
TRIPLEEXTENSION the explosive generation of power produced by the simultaneous extension of the hips, knees, and ankles, and, when timed correctly, the ultimate secret to maximizing an athlete’s force producing capability in Olympic lifts. #cfksq #olylifting #snatch #gettall #hips #actionshot : Fantail Photography
Each year, we complete “Murph” in honor of LT. Michael Murphy, United States Navy (SEAL), May 7, 1976 – June 28, 2005. Leading up to the workout, we talk strategy, difficulty, and weight vests. The workout begins and none of that really matters. This isn’t about us. Today, we not only honor LT. Murphy, but ...
2021 Sun’s Out Guns Out
Save the date! We’re so excited to officially announce our annual Suns Out Guns Out competition! If you’ve never participated, this is your year. Not only will we have three divisions (one being a no judge, do what you want division) but it will be held at Braeloch Brewing! More information will come about, but ...
Kennett Greenway Trail
It’s time to let you in on a little secret… We’ve been working behind the scenes on a project for the Kennett Square community that will benefit both park-goers and trail-runners alike — so basically everyone! In conjunction with Accents of Nature Landscaping and SERVPRO of Kennett Square/Oxford, we’re building a multi-use exercise station along ...
Last week’s #workoutoftheweek was full of function. Rarely will there be anything in life we need to carry around that is comfortable and perfectly shaped to our bodies. In the gym setting? Kettlebells! Awkward, unstable, and always a challenge. Give this one a go at home! #cfksq #cfksqdelta #battlewounds #thatlastcarrytho : Fantail Photography
2021 Summer Challenge
Our 2021 Summer Challenge is here! If you didn’t get the email, let us simplify it for you. Complete our Holiday Hero WODs on Memorial Day, July 4th, and Labor Day Complete each of the new CrossFit “Girl Benchmarks” when they’re programmed in class Get your summer beach muscles on with extra push ups, sit ...