Welcome to CrossFit Triumph
Welcome to Crossfit Triumph
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
We have expanded for a total of 4000sqft
The calendar is for "Fundamental Class" times only.
For REGULAR Class Times & Hours of Operation
CLICK HERE
You Must Pass Fundamentals before you can join the Regular CrossFit Classes
Calendar of Events
CrossFit Triumph Blog
Saturday, 07.31.10: Daily WOD
Daily WOD
Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
Chris Spealler 8:14, Kristan Clever 11:04, Ben Bergeron 11:26, Chris Gosler 14:44, Elyse Umeda 14:50, Rebecca Voigt 18:35, Stacey Kroon 19:40, Trisha Hitchcock 25:37, Miranda Oldroyd 32:27, Mary Lampas 34:35. Post time to comments
Carl Löfberg
"Secrets of the Elite", CrossFit Journal preview video [wmv] [mov]
The Women's competition at the Southeast Regional by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Chris Spealler - video [wmv] [mov]
WOD Demo with the Utah ladies - video [wmv] [mov]
WOD Demo by CrossFit Again Faster - video [wmv] [mov]
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Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon,Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
Friday, 07.30.10: Daily WOD/Boot Camp/Fundamentals Classes
AM-Sled Drags & Olympic Lifts
___________________________________
Daily WOD
16-100yrd Sprints
*60sec rest between efforts
________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon,Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
Thursday, 07.29.10: Daily WOD/Boot Camp/Fundamentals Classes
AM-Sled Drags & Olympic Lifts
______________________________________
Daily WOD
7-Rounds for time:
10-Handstand Pushups
10-95# Snatch
25-Double Unders
post time to comments
________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon,Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
We Want To Wish Kosta Vavlas GOOD LUCK and We Will Miss You.
He is going off to play Football for the Univ. of Georgia Bulldogs
SICK EM!!!!!!!
Now Some Pics
Kosta's last WOD with us from Mon 7.26.10 Crushed IT!!!!
Kosta & Angie
Kosta and Brent,Pat,MarkJoe,Jarred
Pat,Kosta & Myself
"With Great Sacrifice Comes Great Reward"
Wednesday, 07.28.10: Rest Day
Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.
________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon,Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
Not So "Natural" Flavors...
Great post from FuelasRx. Walking through the aisles at the grocery store there are hundreds of packaged, canned, processed foods. Many of these products have flashy labels and are plastered with messages like 'high in fiber', 'lowers cholesterol', 'strengthens immune system', etc. These messages lead shoppers to believe that the products are healthy and may actually fix their current health conditions. Furthermore, the nutrition label might not even look too bad. But... then there's the ingredient label - it's the tiny print - filled with strange words that are unpronounceable to all but the most advanced food scientists and chemists. Most shoppers completely ignore this lengthy list focusing on the nutrition facts alone. Have you ever wondered what maltodextrin, BHT, and yellow #5 actually are? Wonder no more! Here's a look at some of the most common food additives, what they are, where they're at, and what you need to know about them. Continue Reading.
Tuesday, 07.27.10: Daily WOD/Boot Camp/Fundamentals Classes
AM-Sled Drags & Olympic Lifts
_______________________________________
Daily WOD
5k-Run
post time to comments
________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon,Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
Monday, 07.26.10: Daily WOD/Boot Camp/Fundamentals
AM-Sled Drags & Olympic Lifts
_______________________________________
Daily WOD
For time:
10-135# Power Clean & Shoulder to Overhead
40yrd-Suicide Sprints
10-155# Power Clean & Shoulder to Overhead
40yrd-Suicide Sprints
10-175# Power Clean & Shoulder to Overhead
40yrd-Suicide Sprints
post time to comments
________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon,Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
Sunday, 07.25.10: Rest Day
Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.
________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon,Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
_______________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
______________________________________
Study Examines a Diet From TV Ads
If Americans ate only foods advertised on TV, a new report says, they would consume 25 times the recommended amount of sugar and 20 times the amount of fat they need, but less than half the dairy, fiber and fruits and vegetables.
For the study, being published this month in The Journal of the American Dietetic Association, researchers taped 28 days of prime-time television as well as Saturday-morning programming on the four major broadcast networks. They identified 800 foods promoted in 3,000 ads and used a nutritional software program to analyze the content of the items, comparing the foods’ nutritional values with the government’s food guide pyramid and recommended daily intake values for various nutrients. Continue reading..
Saturday, 07.24.10: Daily WOD/Boot Camp
Daily WOD
"Johnson"
As Many Rounds As Possible in 20mins of
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift, 105lb clean).
Post rounds completed to comments.
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.
Friday, 07.23.10: Daily WOD/Boot Camp/Fundamentals Classes
AM-Sled Drags & Bench Press
_________________________________
Daily WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Chris Spealler 6:42, Eric O'Connor 7:01.
Post time to comments.
Compare to 090821
___________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon,Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
___________________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
___________________________________________
Brian Chontosh and Pete Stirling, Death Valley, CA. Mile 31 of 42, 115 degrees.
"Two-Minute Drills Part 3: Distracting the Joint" with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Chris Spealler and Eric O'Connor - video [wmv] [mov]
"This is CrossFit" with Jason Khalipa - video [wmv] [mov]
Thursday, 07.22.10: Daily WOD/Boot Camp/Fundamentals Classes
AM-Sled Drags & Olympic Lifts
__________________________________
Daily WOD
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
Josh Everett 4:18, Rob Orlando 5:18, Chris Spealler 5:33, James Hobart 5:45, Eric Magee 5:47, Jason Leydon 5:52, Lauren Plumey 6:32 (135lb squat, 1.5 pood KB), Elyse Umeda 7:00 (155lb squat, 1.5 pood KB).
Post time to comments.
___________________________________________
Introducing
CrossFit Triumph Boot Camp
Anyone can participate in the Boot Camps
No need to go through fundamentals classes
5-Days a week with 2 Class Times to Choose From
Mon,Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only
Classes are limited to 10 persons
You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to
We will also have a sign up sheet @ the gym
___________________________________________
Fundamentals Classes are 4 Days a Week
M,T,Th,F 11am,5:30pm & 6:30pm
___________________________________________
CrossFit King of Prussia, Philadelphia, PA.
"Weightlifting Workshop at Eleiko" with Anders Lindsjo, CrossFit Journal preview video [wmv] [mov]
Blog Archive
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