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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Bring a Friend Day!

Saturday, 15 April 2017 00:00

Class at 9 a.m.

04.14.17

Friday, 14 April 2017 00:00

Strength

Back Squat

1x5 + 5-10 lbs from last Friday

 

WOD

AMRAP 18

"Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats

*200 m Run every 3 minutes (starting with a run).

**RX+ 20 lb vest

04.13.17

Thursday, 13 April 2017 00:00

Strength

EMOM 10

Power Clean + Hang Power Clean

*Progressive. Must be unbroken.

WOD

For Time:

80 Double Unders

8 Power Clean + Hang Power Clean @ ~60%

60 Double Unders

6 PC + HPC

40 Double Unders

4 PC + HPC

20 Double Unders

2 PC + HPC

 

After Party

Goal Work

04.12.17

Wednesday, 12 April 2017 00:00

Strength

Back Squat 

2x5 + 5-10 lbs from Wednesday

SUPERSET

3xME 

Strict Chin Ups

WOD

5 Rounds For Time:

10 Wall Balls 20/14

5 Bar Facing Burpees

1 Deadlift 275/185 (RX+ 315/205)

 

After Party

3xME Front Rack Hold

04.11.17

Tuesday, 11 April 2017 00:00

Strength

Strict Press

5x5 + up to 5lbs

WOD 

"Nicole"

AMRAP 20

400 m Run

Max Rep Pull Ups

04.10.17

Monday, 10 April 2017 00:00

Strength

Back Squat

5x5 + 5-10 lbs

 

WOD

AMRAP 9

5 Handstand Push Up

7 Squat Snatch 95/65

9 Box Jump 24"/20"

(RX+ 45s deficit and 115/75)

 

After Party

EMOM 5

20 Sit Ups

Barbell

Sunday, 09 April 2017 00:00

Class at 9 a.m.

 

ROOKIE RUMBLE

Good luck to our athletes who are competing today at the Rookie Rumble! 

 

For those of you who'd like to come out to support:

CrossFit Aspire 

 

3 Larwin Road 

 

Cherry Hill, NJ 08034

Sunday, April 9

8 a.m. - 2:30 p.m.

 

We have Athletes in Heats 1,2,6,9, and 10

 

WOD Calendar

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