Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Bring a Friend Day!

Saturday, 08 April 2017 00:00

Class at 9 a.m.

04.07.17

Friday, 07 April 2017 00:00

Strength

Back Squat 

1x5 @ 90% of 5 RM

WOD

EMOM 18

Min 1-6

Odds: 10 Thrusters 95/65 (RX+115/75)

Evens: MAX Chest to Bar Pull Ups (RX+ = Muscle Ups)

Min 7-12

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: MAX Toes to Bar

Min 13-18

Odds: 10 Thrusters 95/65 (RX+ 115/75)

Evens: Max Double Unders

04.06.17

Thursday, 06 April 2017 00:00

Strength

COMPLEXES!

EMOM 8

Power Snatch + Hang Power Snatch + OHS + Full Snatch

*These will be light but can be progressive.

WOD

THE FULL KHALIPA CHALLENGE

EMOM 12

7 KBS 70/53

7 Burpees

*if you fail a round, continue as AMRAP

After Party

Goat Work

04.05.17

Wednesday, 05 April 2017 00:00

Strength

Back Squat

2x5 @ 55% (this is your light day)

SUPERSET WITH

3xME

Strict Chin Ups

(Use a band if needed for volume)

 

WOD

For Time:

21 Deadlift 185/135

200 m Run

15 Deadlift 225/155

200 m Run

9 Deadlift 275/185

200 m Run

 

After Party

3xME

Front Rack Holds

04.04.17

Tuesday, 04 April 2017 00:00

Strength

Strict Press

5x5 @ ~65% of true 1 RM

*Each rep should be stop at the shoulders each time before the press. 

 

WOD

AMRAP 8

2,4,6,8,10...

Burpee Box Overs 24"/20"

Chest to Bar Pull Ups

 

After Party

5x10 Back Extensions

 

04.03.17

Monday, 03 April 2017 00:00

Strength

Back Squat

5x5 @ 65% of 5 RM

 

WOD

AMRAP 7

30 Double Unders

15 Wall Balls 20/14

5 Clean and Jerks 135/95

 

After Party

EMOM 5

20 Sit Ups

 

Athlete of the Month

Sunday, 02 April 2017 00:00

Barbell at 9 a.m.

 


ATHLETE OF THE MONTH: HEATHER HOVIS

 

How long have you been at CFVF? 

I started coming to CFVF part time in the summer of 2016, but became a regular member in September 2016.

What is your athletic/exercise background? 

I have always enjoyed high intensity cardio workouts prior to CFVF.  I played basketball in high school.  Before coming to CFVF, I had never done a lot of weightlifting or barbell work. 

What are your current goals? 

This year I want to work on the fundamental movements and skills.  I want to become more comfortable with the barbell movements, specifically the cleans and snatches.  Additionally, I want to become consistent and efficient with my double unders, toes to bar and handstand pushups.

What is your favorite non-CrossFit activity? 

I love going to the beach, hiking, shopping and any activity that involves my three year old twins.

What is your favorite food/meal? 

Nachos or anything Mexican.  Actually, anything that is cheesy always wins in my book!  

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

I love burpees!!  Now that I can do a handstand pushup I get really excited for a WOD that includes them.

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

Rowing & wallballs.  That combination kills me every time!

What is your favorite thing about CFVF? 

The people.  The CFVF community has been wonderful, everyone is so friendly, welcoming and motivating.  I truly enjoy the friendships that I have made.  Also the coaches have been amazing.  Crossfit can be pretty intimidating for someone like me that had no barbell background or some of the other skill work used consistently in the WODs.  However, the coaches have been awesome at working with me on my technique and helping me build confidence in myself.  They never judge and only want to help you reach your goals.  My second favorite thing is our Nutrition Challenge Cheat Happy Hours!!!

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

When I first started, I was obsessed with flipping a tire!  Erin always told me that it may be fun but hitting a heavy power clean, getting my toes to bar or another movement would be a lot more satisfying than flipping the tire.  On a business trip to California, I did flip a tire and I was super excited.  However, Erin was right, when I got my first RX handstand pushup I felt way more satisfied and proud of myself.

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

Stronger, physically and mentally.  I used to be intimidated by certain workouts or movements and would be afraid to try.  Now that I have the confidence to not let it intimidate me and at least give it a try, anything that challenges me will only help me get better. I definitely feel a sense of accomplishment and pride when I am able to RX a workout and do a movement that I have never been able to do before, like handstand pushups. Physically, I have definitely noticed myself get more toned.  In the words of Matt Kita, my arms are starting to look “yoked”.

What advice would you give to someone just starting CrossFit? 

At the beginning it can be intimidating, for me it was not just the workouts but even entering the gym at first can be overwhelming.  However, it will be one of the best challenges you have ever given yourself and totally worth it.  You will not always be the fastest, strongest or be able to do all of the movements in the workout but don’t let that frustrate you.  With time, practice and a lot of help from the coaches you will be able to do a workout RX or a gymnastics movement in a workout and it will be one of the most satisfying feelings! 

 

WOD Calendar

« April 2017 »
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

Find Us on Facebook

BOML