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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

10.10.17

Tuesday, 10 October 2017 00:00

Strength


Strict Press

5x5 + 3-5lbs from last week

 

WOD

AMRAP 12

3 Power Cleans 185/125

6 Bar Facing Burpees

9 Air Squats 

200 m Run

 

 After Party

Back Extensions 4x10

Strict Chin Ups 5x5

10.09.17

Monday, 09 October 2017 00:00

Strength

Back Squat 

5x5 + 5 lbs from 10/02

 

WOD

9-12-15

Thrusters 95/65

Pull Ups

 

After Party


EMOM 5

20 Sit Ups

 

 

Barbell

Monday, 09 October 2017 00:00

Barbell at 9 a.m.

Bring a Friend Day!

Saturday, 07 October 2017 00:00

Class at 9 a.m.

10.06.17

Friday, 06 October 2017 00:00

Strength

Back Squat 

1x5 @ ~80-85%

 

WOD

200 m Run

9-6-3

Thrusters 135/95

Chest to Bar Pull Ups

200 m Run

15-12-9

Thrusters 95/65

Pull Ups

10.05.17

Thursday, 05 October 2017 00:00

Strength

EMOM 8

Hang Power Clean

 

WOD

Every 3 minutes x 4

15/12 Calorie Row

30 Double Unders

7 Burpees over the Rower

 

After Party

Goal Work/Mobility

10.04.17

Wednesday, 04 October 2017 00:00

Strength

Deadlift 

3x5 @ ~75%

 

WOD

AMRAP 3 x 3

3 Power Snatch 135/95

6 Handstand Push Ups

9 Wall Balls 20/14

*1 minute rest in between

 

After Party

Back Squat

2x5 @ 60%

WOD Calendar

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