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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

09.19.17

Tuesday, 19 September 2017 00:00

Strength

Strict Press

2, 2, 2, 2, 2

 

WOD

For Time:

20 Burpee Box Jump Overs 24"/20"

200 m Run

40 Wall Balls 20/14

200 m Run

80 Double Unders

200 m Run

 

After Party

Tabata Hollow Rock

Dumbbell Row 4x8

 

09.18.19

Monday, 18 September 2017 00:00

Strength

Deadlift 2, 2, 2, 2, 2

 

WOD

AMRAP 8

Choose one for entire AMRAP

"CFVF Gymnasty"

"Mary"

"Nate"

 

EMOM 5

20 Sit Ups

Barbell

Monday, 18 September 2017 00:00

Barbell at 9 a.m.

Bring a Friend Day!

Saturday, 16 September 2017 00:00

Class at 9 a.m.

09.15.17

Friday, 15 September 2017 00:00

WOD


For Time:

400 m Run

27 Wall Balls 20/14

21 Pull Ups

15 Thrusters 95/65

9 Hand Stand Push Ups

400 m Run

21 Wall Balls

15 Pull Ups (Chest to Bar)

9 Thrusters 95/65 (RX+ 115/75)

6 Handstand Push Ups (RX+ 4 inch deficit)

400 m Run

15 Wall Balls

9 Pull Ups (RX+ 6 Muscle Ups)

6 Thrusters 95/65 (RX+ 135/95)

3 Handstand Push Ups (RX+ to 8 inch Deficit)

09.14.17

Thursday, 14 September 2017 00:00

Strength

EMOM 8

Power Clean + Hang Squat Clean

 

WOD

3 Rounds For Time:

15 Kettlebell Swings 70/53

10 Lunges

15 Calorie Row/ 10 Calorie Assault Bike

10 Toes to Bar

15 Box Jumps 24

10 Burpees

 

After Party

Goal Work/Mobility 

09.13.17

Wednesday, 13 September 2017 00:00

Strength

Back Squat

1 x 20 + 5 lbs

 

WOD

For Time:

60-45-30-15

Double Unders

12-9-6-3

Power Snatch 115/75 (RX+ 135/95)

 

After Party

Strict Pull Ups

5x5

ME L-Sit Hold x 3

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