Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

From Diablo Crossfit

Tuesday, 20 November 2012 00:00

Holiday Announcement: 

We will have special times for class this week due to the holidays. Our class times are below:

Wednesday

6:00 AM

9:30 AM

5:00 PM

6:00 PM

Thursday

9:30 AM- it will be a fun wod! Feel free to bring family or friends!

Friday

7:00 AM

9:30 AM

5:30 PM

 Today's workout is from Diablo Crossfit. Diablo is one of the best gyms in California both for members and for competiors.

 

www.diablocrossfit.com

Workout:  Power Clean

8 x 2

Metabolic Conditioning Workout:   “Island Hopper” – As many rounds as possible in 7 minutes.

Broad jump 50 feet – count number of reps it takes to cover distance.

Then do that number of -

Power cleans at approximately 80% of above, or Advanced: 155lbs, Intermediate*: 95lbs, Novice: 63lbs

Then two times that number of abmat sit ups with soles of feet touching (aka ‘butterfly’ sit ups) – no “kipping”

(repeat broad jumps every round)

 

The Lurong Orignal

Monday, 19 November 2012 00:00

Holiday Announcement: 

We will have special times for class this week due to the holidays. Our class times are below:

Wednesday

6:00 AM

9:30 AM

5:00 PM

6:00 PM

Thursday

9:30 AM- it will be a fun wod! Feel free to bring family or friends!

Friday

7:00 AM

9:30 AM

5:30 PM

Skill:

3x10 on Kettlebell Swings

  • Try for Highest amount
  • Work on the Hybrid Swing
  • One-hand Kettlebell Swing

Workout:

5 Rounds

20 Burpees

20 Kettlebell Swings (35,53)

Strongperson Sunday!

Sunday, 18 November 2012 00:00

Strongperson Sunday!

My Wall Ball and Me

Saturday, 17 November 2012 00:00

Skill:

Handstand and Handstand Walks

 

Workout of the Day

5 rounds of 

15 Wallballs

15 medball Lunges

15  medball push-ups

15 medball situps

 

Randy-Benchmark workout

Friday, 16 November 2012 00:00

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.Strength

Strength:

6x3

 

Workout of the Day

75 Power Snatch (55,75)

Please let a coach know if you hit a PR

Blackout!

Wednesday, 14 November 2012 00:00

CrossFit trains people to be prepared for the unknown and unknowable. As part of Crossfit's Valley Forge commitment to that idea, we will have two workouts a month that will not be published on the website. These workouts could be a combination of anything and each class might have a different workout or the same. Our promises to you are a good workout, a tough workout, something different, and FUN!

Christine is back- Benchmark Workout

Thursday, 15 November 2012 00:00

Christine is back. We last did this on September 18th. For those who did this workout before, it is a great opportunity to better your time or increase your weight. Please let your coach know if you set a PR. If this is your first time doing this workout, please record your time.

 

Strength

6 x3 

Workout of the Day

"Christine"

3 Rounds  of:

500 Row

12 Deadlifts (RX is at bodyweight)

21 Box Jumps (20,24)

Crazy Video

 

 

WOD Calendar

« January 2018 »
Mon Tue Wed Thu Fri Sat Sun
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31        

Find Us on Facebook

BOML