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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

07.07.17

Friday, 07 July 2017 00:00

"Bottle Rocket"

For Time:

25 Burpees

25 Power Cleans 135/95

25 Burpees

*EMOM 7 Wall Balls 20/14. Starts with burpees.

 

07.06.17

Wednesday, 05 July 2017 14:31

Strength

Build to a heavy 

Push Press + Push Jerk + Split Jerk

*Three lifts will be done in a row without reracking. The complex will stay light because of the push press so work on speed for the other two.

WOD

EMOM 10

Odd: 15/10 Calorie Row or Assault Bike

Even: :30 Max Toes to Bar

*You have what's left over in each minute to rest.

After Party

Goal Work

07.05.17

Wednesday, 05 July 2017 00:00

Strength

EMOM 8

Power Clean + Hang Squat Clean



WOD

5 Rounds For Time

7 Thrusters 95/65

21 Double Unders

 

After Party

5x10 Barbell Ab Roll Outs

Superset with pinch grip plate carries

Patton

Tuesday, 04 July 2017 00:00


Class at 9 a.m.

 

WOD


For Time:

  • 25 Deadlifts (155/105 lbs)
  • 400 meter Run
  • 10 Strict Pull-Ups
  • 10 Clean-and-Jerks (155/105 lbs)
  • 800 meter Run
  • 10 Strict Pull-Ups
  • 10 Clean-and-Jerks (155/105 lbs)
  • 10 Strict Pull-Ups
  • 800 meter Run
  • 10 Clean-and-Jerks (155/105 lbs)
  • 10 Strict Pullups
  • 400 meter Run
  • 25 Deadlifts (155/105 lbs)

Shane Eric Patton, Son of James J. Patton and Valerie A. Berdeski, was a U.S. Navy SEAL. He was killed in action in Afghanistan on June 28, 2005 and was 22 years old.

On that day he was called into action when four of his fellow teammates were under attack and outnumbered by 120. Shane and other brave SEALs jumped into a helicopter to go get them. When they arrived they started to descend to let the seals out. Right at that moment the helicopter was shot down by an RPG (Rocket Propelled Grenade).

07.03.17

Monday, 03 July 2017 00:00

Strength

Snatch

8 lifts @ 80-90%

*Complete one lift every :60 - :90. Redo up to 2 missed lifts.

 

WOD

5 Rounds For Time:

7 Power Snatch 75/55

7 Handstand Push Ups

7 Toes to Bar

 

After Party

EMOM 5

20 Sit Ups

07.03.17

Monday, 03 July 2017 00:00

Strength

Snatch

8 lifts @ 80-90%

*Complete one lift every :60 - :90. Redo up to 2 missed lifts.

 

WOD

5 Rounds For Time:

7 Power Snatch 75/55

7 Handstand Push Ups

7 Toes to Bar

 

After Party

EMOM 5

20 Sit Ups

Athlete of the Month

Sunday, 02 July 2017 00:00

Barbell at 9 a.m.

 

ATHLETE OF THE MONTH:

JOE LARKIN

 

How long have you been at crossfit?

2 ½ years

What is your athletic/excersise background?

Played college soccer and continued to play soccer and basketball until I was in my forties.

What is your favorite food/meal?

Grilled Chicken and guacamole.

What is your favorite CrossFit WOD?

Erin’s Friday WOD’s

What is your least favorite Crossfit WOD?

Erin’s Friday WOD’s

What is something most people don’t know about me?

Nothing-I am fully transparent.

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

I don’t have back issues anymore and my upper body has gotten stronger and bigger.

What advice would you give someone just starting CrossFit?

Be patient –it’s a marathon and a sprint!

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