Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Bring a Friend Day!

Saturday, 18 November 2017 00:00

Class at 9 a.m.

The CrossFit Total

Friday, 17 November 2017 00:00

THE CROSSFIT TOTAL


Back Squat

 

Shoulder Press

 

Deadlift

 

https://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

11.16.17

Thursday, 16 November 2017 00:00

Strength


EMOM 7

Power Clean + Hang Power Clean + Push Jerk

 

PARTNER WOD


One partner does entire round then switch...

AMRAP 9

5 Power Cleans 115/75

5 Bar Facing Burpees

15 Double Unders

 

After Party


Mobility

11.15.17

Wednesday, 15 November 2017 00:00

Strength


Deadlift Deload

4x3 @ 55-60% (TOTAL ON FRIDAY)

WOD

AMRAP 4
2, 4, 6, 8, 10...
Calorie Row or Bike
Hand Stand Push-Ups or Hand Release Push-Ups

Rest 1 Minute

AMRAP 4
2, 4, 6, 8, 10...
Wall Balls (20/14)
Toes to Bar

AFTER PARTY


3xME Plank Hold or MOBILITY

11.14.17

Tuesday, 14 November 2017 00:00

Strength

Strict Press

3x5 @ ~70%

WOD

4 Rounds For Total Time

30 Double Unders

10 Box Jumps 24"/20"

 

After Party

5x5 Strict Chin Ups

11.13.17

Monday, 13 November 2017 00:00

Strength ***DELOAD***

Back Squat

3x5 @ ~75% of 2 rep

 

WOD

3 Rounds For Time

10 Bar Facing Burpees
10 Squat Clean Thruster 115/75
10 Chest to Bar Pull Up

Rx +
10 BFB
8 SCT 135/95
6 Bar Muscle Ups

 

After Party


EMOM 5

20 Sit Ups

Barbell

Sunday, 12 November 2017 00:00

Barbell at 9 a.m.

WOD Calendar

« January 2018 »
Mon Tue Wed Thu Fri Sat Sun
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31        

Find Us on Facebook

BOML