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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Blackout!

Saturday, 01 June 2013 00:00

Lift Heavy

Friday, 31 May 2013 00:00

Strength

Snatch 5x5

Workout of the Day

5 Rounds

10 Power Snatch (65,95)

15 Box Jump (18,24)

20 Lunges (10 Each side)

Turkish Getups

Thursday, 30 May 2013 00:00

Skill:

Turkish Get ups

3x4 (Two Turkish get ups on each side)

Turkish Get-Up (www.fourhourbody.com/tguZach Even-Esh demonstrates the Turkish get-up. Take note of his timing in this sequence. It’s not one continuous motion, but rather a specific set of movements with brief pauses. The slower you can do this, the better your technique is. Do not rush.

 

Workout of the Day:

7 minute AMRAP

10 Wallballs

10 Toes to Bar

Strength

Deadlift 3x5

Workout:

2008 Crossfit Games Workout

5 Rounds

5 Deadlifts (185,275)

10 Burps

This is the video from the 2008 Crossfit Games workout! Look how far it has come!!!

Thank you so much for everyone that came and did Murph! It was an incredible experience and we couldn't be more proud of how you all did!

Also, thank you to Ron and Victoria for hosting a great BBQ.

Next Hero workout on July 4th!

Skill:

Double Unders and Rope Climbs

Workout:

2 Rope Climbs

than 4 rounds

8 Cal Row

20 Double Unders

Cashout

25 GHDS

25 Reverse Hypers

 

 

 

Memorial Day Murph

Monday, 27 May 2013 00:00

Memorial Day Murph on Monday!

The details for today is that we will have a class at 10:30 and than will have a BBQ afterwards at Coach Ron's house. We are looking for people to bring side dishes and desserts. Please let one of the coaches know if you are coming and what you are bringing.

If you want to donate to a good cause and get a t-shirt:

http://mdmfundraiser.com

 

Strongman Sunday

Sunday, 26 May 2013 00:00

Memorial Day Murph on Monday!

The details for Monday is that we will be have class at 10:30 and than will have a BBQ afterwards at Coach Ron's house. We are looking for people to bring side dishes and desserts. Please let one of the coaches know if you are coming and what you are bringing.

If you want to donate to a good cause and get a t-shirt:

http://mdmfundraiser.com

WOD Calendar

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