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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

09.05.17

Tuesday, 05 September 2017 00:00

Strength

Push Press

5x3 @ ~75%

 

WOD

5 Rounds For Time

5 Box Jumps 24/20

4 Bear Complex 115/75

3 Chest to Bar Pull Ups

2 Toes To Bar

1 Squat Clean Thruster

 

After Party

EMOM 5

20 Sit Ups

 

09.04.17

Monday, 04 September 2017 00:00

WOD

"Moszer"

9 Rounds For Time:

300 m Run

6 Air Squats

6 Pull Ups

6 Box Jumps 24/20

6 Burpees

6 Sit Ups

6 Lunges

6 Russian KBS 53/35

*If you have a weight vest, wear it.

Athlete Spotlight

Sunday, 03 September 2017 00:00

ATHLETE SPOTLIGHT


JIMMY ARKIN

 

Age: 30

Hometown: Olney, MD

Years Doing CrossFit: 5 

Clean and Jerk: 315 lbs

Snatch: 265 lbs

Grace Time: 1:40

Fran Time: 2:26

How long have you been at CFVF?

Rob recruited me to come over to CFVF about a year ago

What is your athletic/exercise background?

In high school I played football and lacrosse and I wrestled. Georgetown Prep 2005 Conference Champion.

What are your current goals?

Well the focus of my training is always going to be the open, that’s why we go through the strength cycle, olympic lifting cycle, and all the other meso-cycles throughout the year when we do; so that everybody can peak during the open. So I try to pick smaller more specific goals during each cycle.  Right now, my goal during the gymnastics cycle is to do 13 unbroken ring muscle ups.

What is your favorite non-CrossFit activity?

Golfing and working

What is your favorite food/meal?

My mom makes these home made cinnamon rolls every year on Christmas, they make the whole house smell amazing.

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

Thrusters and burpees. And I am not just saying that because they are most peoples least favorite, for me, when you start seeing improvement on these, you start to like the pain

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

Running

What is your favorite thing about CFVF?

I have a lot of favorite things but I'll have to go with the people. Great community! 

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

I used to be a pretty heavy smoker and weigh 260 pounds and then I found CrossFit.

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

Since I’ve come to CFVF and followed the program exactly I have added 40 pounds to both my overhead press and back squat, 30 pounds to my snatch and clean and jerk and have gained serious fitness (abs).

What advice would you give to someone just starting CrossFit?

Focus on your form first, after you get everything then start focusing on your intensity, and then focus on your time/performance always in comparison to yourself. 

 

 

 

 

Bring a Friend Day!

Saturday, 02 September 2017 00:00

Class at 9 a.m.

09.01.17

Friday, 01 September 2017 00:00

WOD


For Time:

400 m Run

9 Squat Clean 115/75

18 Chest to Bar Pull Ups (RX+ 9 Muscle Ups)

400 m Run

7 Squat Cleans 135/95

14 Chest to Bar Pull Ups (7 Muscle Ups)

400 m Run

5 Squat Cleans 155/105

10 Chest to Bar Pull Ups (5 Muscle Ups)

400 m Run

3 Squat Cleans 185/125

6 Chest to Bar Pull Ups (3 Muscle Ups)

09.01.17

Friday, 01 September 2017 00:00

WOD


For Time:

400 m Run

9 Squat Clean 115/75

18 Chest to Bar Pull Ups (RX+ 9 Muscle Ups)

400 m Run

7 Squat Cleans 135/95

14 Chest to Bar Pull Ups (7 Muscle Ups)

400 m Run

5 Squat Cleans 155/105

10 Chest to Bar Pull Ups (5 Muscle Ups)

400 m Run

3 Squat Cleans 185/125

6 Chest to Bar Pull Ups (3 Muscle Ups)

08.31.17

Thursday, 31 August 2017 00:00

Strength

EMOM 8

Hang Power Clean + Power Clean (tap and go)

*can be progressive

 

WOD

For Time:

21-15-9

Kettlebell Swings 70/53

Burpees 

*RIGHT INTO*

15-9-6

Toes to Bar

Jumping Lunges (R+L=2)

 

After Party

Tabata

Odd Intervals: Sit Ups

Even Intervals: Plank Hold

 

WOD Calendar

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