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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Lift Off

Friday, 04 August 2017 00:00

We have all normally scheduled classes today. Everyone is encouraged to come at night to lift or just support your fellow athletes. That will begin at 5 pm. 

 


Build to a one rep max 

-Snatch

-Clean and Jerk

08.03.17

Thursday, 03 August 2017 00:00

Strength

Hang Power Clean

6x2

*Pause in Catch.

WOD

For Time:

30-20-10

Kettlebell Swings 53/35

60-40-20

Double Unders

AFTER PARTY


Goal Work/Mobility...Lift Off tomorrow

08.02.17

Wednesday, 02 August 2017 00:00

Strength

Snatch

6x2 @ ~65% with pause in catch

*Not tap and go. :60-:90 between sets.

 

WOD

2 Rounds For Time:

10 Power Snatch 95/65

10 Bar Facing Burpees

10 Overhead Squat

10 Bar Facing Burpees

 

After Party

Jerk Dips

5x2 @ 100%

08.01.17

Tuesday, 01 August 2017 00:00

Strength

Front Squat

3x5 @ 50-60%

 

WOD

For Time:

*Run 1 lap around back building

then 3 Rounds

10 Toes to Bar

20 Wall Balls 20/14

30 Double Unders

*Run 1 lap around back building

 

After Party

5x10 Barbell Ab Roll Outs

Pinch Grip Plate Carry

07.31.17

Monday, 31 July 2017 00:00

DELOAD WEEK


WOD


EMOM 20

Odd: 18/13 Calorie Row

Even: 1 Clean and Jerk 115/75 (RX+ 135/95)

*Add 1 rep C&J every round. Last round is 10. If you fail a round, continue as AMRAP

 

After Party


EMOM 5

20 Sit Ups.

Barbell

Sunday, 30 July 2017 00:00

Barbell at 9 a.m.

 


**Reminder**

 

This Friday, August 4th, we will be testing out our lifts at the 2nd Annual CFVF Lift Off.  Going for a max Snatch and Clean & Jerk will be the programming for every class that day but we encourage anyone to come lift or watch/support at night also.  The night lifting will begin at 5 p.m.  You will warm up when there is space and begin your lifts with the coaches there to guide you.  This, however, is not in class structure so make sure you know what to do to get yourself ready! Get excited!

Bring a Friend Day!

Saturday, 29 July 2017 00:00

Class at 9 a.m.

WOD Calendar

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