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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

STRONGGGGGGGGGG!

Sunday, 04 November 2012 00:00

Strong Person Sunday

 

Saturday back at the Gym

Saturday, 03 November 2012 00:00

After a couple weeks out in the wilderness of Valley Forge park, we return back to HQ of CFVF!

 

Please note there is a grappling tournament at our gym today so try to stay out or the way!

 

Skill

Toes to Bar/ Knees to Elbows

 

Do two sets of Max Reps

Workout

Death by

Push up 

Toes to bar

so first minute 1 and 1, second minute 1 and 1.......

There is 15 minute time cap!

Meg's Birthday Workout!!

Friday, 02 November 2012 00:00

Strength

Cleans 5x1 go for max!

 

Work out of the Day for Meg's 11/3 Workout

11 minute  Amrap 

3 Curtis P's or Meg B's (75,135)- Go Heavy

3 Laps/300 meter row

A Curtis P is a hang clean, followed by a lunge with the left, than right leg, than shoulder to overhead

 

Rings for Recovery

Thursday, 01 November 2012 00:00

Skill: 

Muscle Up Practice

Workout

10-9-8-7-6-5-4-3-2-1 of Ring Rows

4 Plate Pushes

So 10 rows than 4 plate pushes, 9 Rows than 4 plate pushes.....

Happy Halloween

Wednesday, 31 October 2012 00:00

 We will have a Halloween Team Workout on Wednesday! Costumes are not only encouraged they will help you out!

 

 A couple of announcements:

1. Due to the up-comming storm, we will be updating 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!

 Strength

Deadlift 5x1

Workout

Every two minutes for 10 minutes

5 Deadliest (185,275)

300 M Row

 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

 

 

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