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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Rope Climbs-Wear Long Socks

Tuesday, 25 September 2012 00:00

Skill:

Rope Climbs

Workout of the Day

Every 4 minutes for 20 minutes

200 M Run

7 Burpees

7 GHDs

7 Box Jumps (24,30)

7 HSPUs

 

 

 

NARF

Monday, 24 September 2012 00:00

Strength

Fronts Squat 5x3

Workout

NARF

9-15-21

Thrusters (65,95)

Pullups

Strongperson Sunday!

Sunday, 23 September 2012 00:00

We will be do fun strongperson type activities so come on in!

Saturday Awesomeness

Saturday, 22 September 2012 00:00

Skill of the Day:

Rowing

4 sets of 300 work on form and changing damper

Workout

10 Knees to Elbows

10 Lunges

20 Double unders

9  minute amrap

Double Strength Please!

Friday, 21 September 2012 00:00

Strength of the Day:

5x3

Cleans

Shoulder Press

 

Workout of the Day

Ladder for 8 Minutes

1 Shoulder Press (65,95)

3  Power Cleans (65,95)

1/3, 2/4, 3/5.....

Lungs and Shoulder Burner

Thursday, 20 September 2012 00:00

Skill:

Handstand Push ups

 

Workout of the Day

5 Rounds of

20 Burpees

20 Kettbell Swings

Benchmark Workout-Christine

Wednesday, 19 September 2012 00:00

Strength Workout-

Deadlift

3x4

Workout of the Day

Christine

3 Rounds  of:

500 Row

12 Deadlifts (RX is at bodyweight)

21 Box Jumps (20,24)

 

WOD Calendar

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