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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT


Friday, 17 March 2017 00:00





Thursday, 16 March 2017 00:00



Min 1-4: Segment Power Snatch w/ pause at knee and mid thigh

Min 5-8: Power Snatch 

*Open athlete's stay light


4 Rounds For Time

25 Double Unders

20 Sit Ups

15 Kettlebell Swings 53/35

10 Burpees

After Party



Wednesday, 15 March 2017 00:00


Front Squat

4x6 @ ~75%

(same weight as last week)



For Time:

21 Calorie Row

10 DB Thrusters 50/35

15 Calorie Row

10 DB Thrusters

9 Calorie Row

10 DB Thrusters


After Party


Front Rack Hold


Tuesday, 14 March 2017 00:00


Push Press

4x6 @ ~65-70%



3 Rounds For Time

5 Burpee Box Jumps 24"/20"

10 Handstand Push Ups

25 Double Unders

5 Burpee Box Jumps 24"/20"

10 Toes to Bar (RX+ 3 Muscle Ups)

25 Double Unders


After Party

Pistol Progressions 


4x10 Pistols


Monday, 13 March 2017 00:00


Power Clean + Push Jerk


3 @ ~75% 



Wall Balls 20/14

EMOM 3 Deadlift 225/155

*start with deadlift

After Party


20 Sit Ups 

Barbell Club

Sunday, 12 March 2017 00:00

Barbell at 9 a.m.




We’ve definitely learned this year that the CrossFit Open can throw anything our way.  This is what our training is for.  We may be dealing with new movements but knowing how to move and being fit will help us through most of it.  But with two more workouts to go, there are certain movements we can try to focus in on.  No, you may not be able to add 20 pounds onto your snatch overnight.   BUT we can tweak our efficiency on these traditional Open movements that may save energy or shave off seconds in the workouts to come.  


Rowing:  Anyone can row.  Someone who is more efficient on the rower will save a ton of energy and be able to move onto another exercise quickly.  Someone who goes nuts on the rower may be able to get done a 55 calorie row faster BUT they may be so gassed that they need a ton of time to recover…counterproductive.


Double Unders:  The video I’m attaching to this is very basic but it has a few key pointers in it.  One thing that helped me when I was trying to first learn how to do double unders was to slow down.  The rope is moving so fast I think it makes us want to move faster and gets us off rhythm.  But that might lead you to shorten the jump which gives the rope less time to get under your feet.  You need that tall power jump.  (Start to speed up once you are REALLY efficient and well practiced/don’t trip often)  If you have double unders but get really winded from them, ask a coach if you are piking or kicking your feet back.  You may be able to get them but you are using way too much energy.


Handstand Push Ups:  Remember that the handstand push up standard in the Open is measured.  This means you need to practice NOW keeping your legs together and dorsiflexion (pulling your toes back so that your heel would cross the line).


Wall Balls:  No video for this one.  What I mostly want to communicate is that wall balls always tend to be shocking for some people every year.  “I do wall balls every week, why am i getting no ripped today?”  A wall ball is not relatively heavy but you are doing more volume which gets your legs tired.  MAKE SURE THAT DOESN’T AFFECT YOUR DEPTH.  You still need the full depth on every rep.  There is also a clear point on the wall you need to hit.  On a normal day if you use the “eh, close enough’ judgment call, it won’t fly during the open.  Know your target, make sure you hit it every time.  If you have trouble with hitting this standard. Only do reps when you KNOW you are going to hit it, otherwise you are wasting energy.  Keep your breathing in check: one hard exhale at the top and one hard exhale at the bottom.  And, remember, you can always do one more wall ball!




Bring a Friend Day!

Saturday, 11 March 2017 00:00

Class at 9 a.m.

WOD Calendar

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