After classes are concluded Tuesday (1/3/23) we will not be holding classes the remainder of the week. We finally got the green light to move into the new location and will need all the time and help to get that moving. If you would like to help it would be appreciated. I will be loading up after I leave work at 4PM on Wednesday

Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Wanderlust is more than a state of mind, a preoccupation. It is a spiritual search, touching upon the whole of human striving, and illuminates man’s best endeavours.

James Boyer

Warm Up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3:00 Assault Bike (Alternate 30 secs Moderate/fast into 30 secs slow)


3 Sets

10 PVC Pass Throughs

5 Snatch Grip Shoulder Press (PVC)

5 Overhead Squats (PVC) with Hip Cycle or Banded

5 Kip Swings

Weightlifting (Weight)

~On your Own

3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)

– Rest 60-90 seconds between sets –

Fran (Time)

Thrusters, 95# / 65#

Mobility (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose