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Friday, 31 March 2017 00:00


"The Seven"

7 Rounds For Time:


7 Thrusters 135/95

7 Knees to Elbows

7 Deadlift 245/165

7 Burpees

7 KBS 70/53

7 Pull Ups


Thursday, 30 March 2017 00:00



Hang Power Snatch + Power Snatch



For Time:

Double Unders

*10 Back Rack Lunges BETWEEN each set


RX+ 135/95

After Party

Goat Work


Wednesday, 29 March 2017 00:00


Back Squat

5, 5, 5, 5, 5



3 Rounds For Time

400 m Run

21 Kettlebell Swing 53/35

12 Pull Ups

After Party

3 x ME Front Rack Hold


Tuesday, 28 March 2017 00:00


Build to a heavy single Strict Press

*this is a beginning of cycle test


For Time:

60 Calorie Row

50 Toes to Bar

40 Wall Balls 20/14

*break up however you want

After Party

5x10 Back Extension





Monday, 27 March 2017 00:00



Hang Power Clean



For Time:



Hang Power Clean

Shoulder to Overhead 

Add weight each round 95/65, 115/75, 135/95

*10 Bar facing burpees after each round

After Party


20 Sit Ups

Coach's Corner

Sunday, 26 March 2017 00:00

Analyzing the 2017 Open


The 2017 CrossFit Open is done and on one hand, I’m sad. I had so much fun every week thinking about and talking with everyone about what we could be up against that week.  Watching the announcement on Thursday and getting ready for the craziness on Friday. Friday would begin, and you could feel the excitement in the gym continue until the redos were done on Monday night.  


You guys gave it your all.  We were sent some curveballs this year with dumbbells. Many of you had little interaction with the dumbbells but you didn’t let that affect you.  You came in, picked up the movement quickly because you know how to move from your regular day to day training and crushed your first workout.  While the dumbbell might not be typical of the Open, and maybe you weren’t thrilled with them being in there at all, you can look at the first two workouts and see if maybe your unilateral strength and stability need some work.  Do you have an imbalance?  Using the dumbbells is a great way to correct that.  If you get shoulder pain on one side maybe it’s do to overcompensation from one side being weaker.  Don’t throw the dumbbells out until next years open.  Use them as a strengthening tool when they are in your after parties.  Maybe start your warm up with some light dumbbell work.  Ask a coach for some ideas.  


The second workout also contained that bar muscle up.  Did you have to make a dead stop there?  Do you think that should be something you start to focus on?  Maybe you are not there yet because you don’t have a  chest to bar yet.  Maybe you’re still at getting your pull ups.  Because now is the time to strengthen and work at the base line, I would start with your strict pull up.  Can you do strict chest to bar pull ups?  Then work on the efficiency of your kip.  Being stronger can never work against your with these pulling movements. If you want to rip through some muscle ups next year, now is the time to build that pulling strength.


The third workout contained one of the most difficult technical movements we do as CrossFitters: the Squat Snatch.  Break it down.  Can you Overhead squat?  Weight on our heels, bar staying over the middle of the body with a proper shoulder position…it’s tough! If don’t think of this as a comfortable movement, here is where you will start.  Everyday, we grab that PVC, 10 OHS focusing on the PROPER mechanics will give you 10 reps of practice a day.  Like I said, now is the time to strengthen and you’ll get that from the programming at the gym.  You need to work on the mechanics and maybe some mobility on your own to conquer that movement in the future.  


THE REPEAT!!!! What was the hardest part of the workout? Do you need the strength for those deadlifts at that volume? Did the wall balls burn out your lungs?  Do you need to step up your game with the weight and height of the wall ball?  If you’ve been scaling the weight of your wall balls, maybe now is a good time to try the RX weight but scale the height for a few weeks.  How was our rowing form? Do you need to add in that row WOD every week?  Was it the HSPU?


And 17.5 was a gasser but I think everyone can agree that “I can work on my double unders while tired”.  



What do you do with this information? Make a list.  Keep that list all year.  Pick one thing at a time.  Pick what you think affected you THE MOST and start there.  Looking for guidance?  

The coach to member interaction during the open was terrific; don’t hesitate to keep those lines of communication open.  The coaches are here to help you through movements, dietary questions and overall fitness.  It is important that we know how you feel about a certain movement, weakness or mobility issue so we can help you push through or scale back when appropriate. 


Playing off that coach to member interaction now would be a great time to look at the goals you set for the year and possibly make some adjustments based on the open.  We can help you re-adjust some targets or develop entirely new goals.  The important thing to remember is that we should always be working toward something, whether it is a goal related to CrossFit, or general health. 


We will be moving on to a strength focus.  Our endurance has picked up in the last month or two and even if its not where you want it, we need to focus on getting as strong as possible this time of year.  Get ready to SQUAT.  Get ready to get strong.  You’ll have to really put the extra work in on your mobility and recovery to not get burned out and that will help you get even stronger.  So maybe while this is our main focus in the programming, you pick something like double unders or rowing efficiency to work on on the side.  If you want to pick up the gymnastics, keep it at a strength focus right now, strict movements.  Strict pull ups, strict HSPU, even if they are assisted will be the thing to do right now. 

We will have an end of cycle test as usual and we'll make sure you are well prepared.  

Something to keep on the back burner...Memorial Day Murph is just around the corner!

Bring a Friend Day!

Saturday, 25 March 2017 00:00

Class at 9 a.m.

WOD Calendar

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