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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT


Friday, 10 March 2017 00:00





Thursday, 09 March 2017 00:00



Min 1-4: Hang Snatch Pull + Hang Power Snatch

Min 5-8: Hang Power Snatch + Power Snatch

*Goal is consistent launch position.  Open athletes should stay light.



3 x AMRAP 3

200 m Run Buy In

-then AMRAP-

20 Kettlebell Swings 53/35

10 Burpees

*Rest 1 minute btwn AMRAPs. Pick up where you left off for total reps.


After Party



Wednesday, 08 March 2017 00:00


Front Squat

3x6 @ ~75% of 3RM


3 Rounds For Time

20 Calorie Row

15 Wall Balls 20/15

10 Deadlift 225/155

5 Handstand Push Ups (RX+ to 1-45 plate)

After Party

3xME Front Rack Hold


Wednesday, 08 March 2017 00:00


Build to a heavy Push Press




3, 6, 9, 12...

Push Jerk 115/75 (RX+ 135/95)

Bar Facing Burpees

Chest to Bar Pull Ups


After Party

Pistol Progression

or 4x10


Monday, 06 March 2017 00:00


Build to a heavy SQUAT CLEAN



3 Rounds For Time

10 Squat Clean 135/95

50 Double Unders


After Party


20 Sit Ups

Athlete of the Month

Sunday, 05 March 2017 00:00

Barbell at 9 a.m.



How long have you been at CFVF? 

I started part time as a supplement to running and to get ready for a Spartan race in March 2016. I got more serious and started doing crossfit fulltime in September 2016.


What is your athletic/exercise background? 

A distance runner for over 20 years. I’ve done 7 marathons with a 3:47 PR, 13 Broad Street Runs with a 1:14 PR and lots of ½ marathons. I’ve never really lifted weights.


What are your current goals? 

To do the Murph workout this year with no modifications. I also found a website that lets you benchmark your lifts compared to others your age and body weight. I have goals to get into the top 50% for my age/weight in the deadlift, shoulder press, squat, power clean, snatch and clean & jerk. I’m already there in a couple but have lots of work to do in most.


What is your favorite non-CrossFit activity? 

Spending time with my family, running, being an Eagles season ticket holder and all around Philly sports fan!


What is your favorite food/meal? 

PIZZA – and there is not even a close second! I could eat pizza every day.


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

It was tough for me to learn, but the power clean. When it clicked I could really feel how the technique allows you to lift more weight. It’s also one of those lifts that seems so simple, but it’s so complex you can always be working to improve all the time.


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

Overhead squat without a doubt! Who came up with this one? It’s the one where my lack of mobility really hurts me.


What is your favorite thing about CFVF? 

That’s easy – two things - The people and the great coaching. Being a runner, I’m used to working out by myself. It’s outside my comfort zone to work out in a group setting, but I’ve really enjoyed it and when I see what other people can do it is motivating. The coaches always help a lot to make sure we are doing things the right way, and staying within our ability which is particularly important for the Olympic weightlifting techniques.


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

I am from Pennsylvania, born in Conshohocken, but lived in Tampa, Florida for 8 years. We moved back to this area in 2013. We still have a place in Redington Beach, Fl. and enjoy getting down there as much as we can, particularly in the winter! I have been married to my wife Maureen for almost 25 years and have a daughter Christina who is a Freshman at Temple and loves CFVF as well!


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

Definitely stronger. It’s helped my running for sure, both pace and running up hills. I am also eating much better. As an older athlete, it’s important I do everything right to stay healthy and to be able to do the workouts. This has definitely given me more discipline with my diet and I’ve lost weight and replaced it with muscle.


What advice would you give to someone just starting CrossFit? 

Take your time when starting out and don’t put too much pressure on yourself. It is not easy and can be a bit overwhelming and intimidating. Stick with it. Things will come together over time. The coaches will help you reach your goals and you will meet lots of great people that will be supportive and encouraging.


Bring a friend day!

Saturday, 04 March 2017 00:00

Class at 9 a.m.

WOD Calendar

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