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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

10.03.17

Tuesday, 03 October 2017 00:00

Strength

Strict Press

5x5 @ ~75% of 2 rep...be conservative

 

WOD

For Time:

10-8-6-4-2

Hang Clean and Jerk 135/95

200 m Run BEFORE each round of C&J

 

After Party

4x10 Back Extensions

3xME Strict Chin Ups

 

 

10.02.17

Monday, 02 October 2017 00:00

Strength

Back Squat

5x5 @ ~70%

 

WOD

AMRAP 7

30 Double Unders

10 Bar Facing Burpees (use back squat bar)

 

After Party

EMOM 5

20 Sit Ups

Athlete Spotlight

Sunday, 01 October 2017 00:00

Barbell at 9 a.m.

 


ATHLETE SPOTLIGHT


GINA WOODRING

 

Age: 47

Years Doing CrossFit: 5

How long have you been at CFVF? 

6 months

What is your athletic/exercise background? 

I played 2 years of lacrosse in high school and a year of recreational lacrosse after I graduated

What are your current goals? 

Muscle-ups & improve on my Olympic lifting techniques

What is your favorite non-CrossFit activity? 

Spending time with my family traveling, hiking, roller skating & ice skating

What is your favorite food/meal? 

Fettuccini alfredo & chocolate chip cookie dough

What is your favorite CrossFit WOD, exercise, or lift? 

Endurance WODs with any combination of movements.  Back squats & deadlifts.

What is your least favorite WOD, exercise, or lift? 

Snatches, box jumps & anything heavy overhead.

What is your favorite thing about CFVF? 

The people & community. Especially my Nooner Crew!!

What is something most people don't know about you? 

I entered my first bodybuilding competition at the age of 40.  I found bodybuilding over 25 years ago.  When I was 20, I started struggling with anxiety & started getting panic attacks. Instead of taking medication, I researched natural solutions. Everything I read, talked about exercise & working out in a gym, which I knew nothing about.  I never stepped foot in a gym before that and didn’t know where to go.  With the information I found, I joined my first gym and took a step class-and I loved it. While I was there I would see other women in the weight room and how they were sculpting their bodies.  I wanted to do that. I got out of the classes and into the weight room, and started bodybuilding.  After that, I began looking for a new sport. I felt like I had reached all my goals with bodybuilding. I took my first CrossFit class, and loved it!!

What changes have you seen in yourself physically/mentally since starting CrossFit? 

CrossFit keeps me happy, healthy and gives me challenging goals to achieve physically & mentally on a daily basis.  It helps me stay active with my kids and allows me to be able to keep up with them. 

What advice would you give to someone just starting CrossFit? 

Never be afraid to try new adventures, sports or whatever you want to achieve in life. You'll be amazed at what you can accomplish if you face your fears. Chase your dreams, never quit.

 

 

Bring a Friend Day!

Saturday, 30 September 2017 00:00

Class at 9 a.m.

09.29.17

Thursday, 28 September 2017 15:44

ALL ARE WELCOME TO DO THE WOD OR CHEER EACH OTHER ON AT NIGHT FROM 5-7ish. THE WODS WILL BE RUN AT EVERY CLASS.

 

*CHOOSE ONE*

 

CFVF GYMNASTY

AMRAP 20

5 Pull Ups

5 Box Jumps 24"/20"

5 Toes to Bar

10 Air Squats

 

MARY

AMRAP 20

5 HSPU

10 Pistols

15 Pull Ups

 

NATE

2 Ring Muscle Ups

4 Handstand Push Ups

8 KBS 70/53

09.28.17

Thursday, 28 September 2017 00:00

Strength

EMOM 8

Power Clean + Front Squat + Hang Squat Clean

 

Partner WOD

For Time:

500/500 m Row (Partner holds Kbs farmer carry 35/26)

400/400 m Run (Partner holds plank)

300/300 m Row (Partner Holds KBs Front Rack)

200/200 m Run (Partner Holds Wall Sit)

100/100 m Row (Partner Holds KBs overhead)

 

After Party

Goal Work/Mobility  

09.27.17

Wednesday, 27 September 2017 00:00

Strength

Back Squat 

Build to a heavy double

 

WOD

For Time:

50 Power Snatches 75/55

*EMOM 7 Wall Balls 20/14 (starting with wall balls)

 

After Party

MAX EFFORT L-Sit Hold

5x5 Strict Pull Ups

WOD Calendar

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