Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

 A couple of announcements:

1. Due to the up-comming storm, we will be upsetting Facebook, Twitter and our website if class is canceled. Please check those sources or text Sam at 610-389-0818 with any concerns.

2. We will have a Halloween Team Workout on Wednesday! Costumes are not only encouraged they will help you out! Costumes are judge by coaches and should be costume (Crossfitter doesn't count)

 

 Workout at Home (Post your time)

Pyramid 

2-4-6-8-10-12-10-8-6-4-2

Dead bugs

Handrelease Push ups

Lunges

 

 

Stongperson

Sunday, 28 October 2012 00:00

Back to Valley Forge Park

Saturday, 27 October 2012 00:00

We will be doing a fun workout at at Valley Forge on Saturday. The Class will meet at 9:15 at the park Please check the facebook page or call Coach Matt 610-322-2034. Put on a CFVF shirt if you have one!

Lurong Perfomance Workout 4

Friday, 26 October 2012 00:00

Strength:

Overhead Squat 4x2

Workout of the Day

A 12 minute AMRAP of:

Chose your poison

  • Men's Rx- 30 Burpee Box Jumps (30 in), 30 Over Head Squats at 115 lbs, 30 Toes to Bar, 10 Muscle Ups
  • Men's Scaled- 30 Burpee Box Jumps (20 in), 30 Over Head Squats at 45 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips
  • Women's Rx- 30 Burpee Box Jumps (24 in), 30 Over Head Squats at 80 lbs, 30 Toes to Bar, 10 Muscle Ups
  • Women's Scaled- 30 Burpee Box Jumps (18 in), 30 Over Head Squats at 30 lbs, 60 AbMat Situps, 40 Pull-ups, 40 dips

Pendlay Rows are Back

Thursday, 25 October 2012 00:00

Strength

Pendlay Roll 2 reps on minute for 5 minutes 

 

Workout the Day

3 rounds of 3 minute on and 1 minute off

10 Pendlay Rows (95,135)

10 Deadlifts (same bar)

Max Double Unders

Snatchey

Wednesday, 24 October 2012 00:00

Strength

Power Snatch 2,2,2,2

Workout

21,15,9

Power Snatch (75,115)

Floor Wipers

Row 500 M or Run 4 Laps

Tabata Tuesday

Tuesday, 23 October 2012 00:00

Skill

Rope Climb and Handstand Practice

 

Workout

Tabata the following

Hand Release Push Ups

Lunges

Pull Ups

 

 

WOD Calendar

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