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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Blackout!

Saturday, 04 May 2013 00:00

Blackout Workout!

Benchmark Workout-Cindy

Friday, 03 May 2013 00:00

Workout of the Day

Cindy

5 Pull-ups

10 Push Ups

15 Air squats

for 20 minutes

Kettlebell Swings

Thursday, 02 May 2013 00:00

Skill:

Double Unders

Workout of the Day:

7 Minute AMRAP

7 Kettlebell Swings (35,53)

7 Situps

14 Double Unders

Max Jerk

Wednesday, 01 May 2013 00:00

Strength:

15 Minute Max Jerk

Workout of the Day:

21-15-9

Push Jerk (95,135)

Toes to Bar

Beach Assault

Tuesday, 30 April 2013 00:00

Skill: Rope Climbs

Workout:

Beach Assault

“Row to shore” – 1000m row

Sprint Across the Beach- 400 M Run

“Ascend the cliff” – 4 rope climbs (20 ft.)

“Attack the objective” – 100 Lunges and 
                                -- 100 Wallballs (20/14)

Carry Back the Wounded-20lb Wall will be with you the rest of the workout

“Descend the cliff” – 5 rope climbs (20 ft.)

Sprint to the Boats-400 M Run

“Extraction” – 1000m row

This is a Team workout either in teams of two or three! Go Get it

 

Kristina's Birthday

Monday, 29 April 2013 00:00

Happy Birthday to Kristina, a CFVF's Original Gangster!

Strength:

20 Minutes for Max Clean

Workout of the Day:

Kristina's Birthday Workout

4 Rounds of

2 Cleans at 95% of Max

9 Plate Burpees (15,25)

 

3 minute break between rounds

 

Strongman Goes to the Movies

Sunday, 28 April 2013 00:00

STRONGMAN GOES TO THE MOVIES

Strongman Workout

Strong Breakfast

Pain and Gain Movie!

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