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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

11.20.17

Monday, 20 November 2017 00:00

Strength WOD


"The Bear Compex"

7 Sets of the sequence

5 Rounds

Power Clean

Front Squat

Push Press

Back Squat

Push Press

*Idea is to increase weight each time. Rest as needed. Note time in comments

 

MINI WOD

1000 m Row for Time

After Party

EMOM 5

20 Sit Ups

Barbell

Sunday, 19 November 2017 00:00

Barbell at 9 a.m.

 

**Holiday Schedule**

 

Wednesday, November 22: 6 p.m. class is canceled

 

Thursday, November 23: We will have a 9 a.m. WOD ONLY (ALL ARE WELCOME!)

 

Friday, November 24: We will have 7 am, 9:30 am, noon classes ONLY

Bring a Friend Day!

Saturday, 18 November 2017 00:00

Class at 9 a.m.

The CrossFit Total

Friday, 17 November 2017 00:00

THE CROSSFIT TOTAL


Back Squat

 

Shoulder Press

 

Deadlift

 

https://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

11.16.17

Thursday, 16 November 2017 00:00

Strength


EMOM 7

Power Clean + Hang Power Clean + Push Jerk

 

PARTNER WOD


One partner does entire round then switch...

AMRAP 9

5 Power Cleans 115/75

5 Bar Facing Burpees

15 Double Unders

 

After Party


Mobility

11.15.17

Wednesday, 15 November 2017 00:00

Strength


Deadlift Deload

4x3 @ 55-60% (TOTAL ON FRIDAY)

WOD

AMRAP 4
2, 4, 6, 8, 10...
Calorie Row or Bike
Hand Stand Push-Ups or Hand Release Push-Ups

Rest 1 Minute

AMRAP 4
2, 4, 6, 8, 10...
Wall Balls (20/14)
Toes to Bar

AFTER PARTY


3xME Plank Hold or MOBILITY

11.14.17

Tuesday, 14 November 2017 00:00

Strength

Strict Press

3x5 @ ~70%

WOD

4 Rounds For Total Time

30 Double Unders

10 Box Jumps 24"/20"

 

After Party

5x5 Strict Chin Ups

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