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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Bring a Friend Day!

Saturday, 11 November 2017 00:00

Class at 9 a.m.

 

10.10.17

Friday, 10 November 2017 00:00

STRENGTH


Back squat

1x5 + 5lbs from last Fridat

 

WOD


The Three Wise Men

11.09.17

Thursday, 09 November 2017 00:00

Strength

Segment Snatch Pull + Power Snatch

EMOM 7

*pause at knee to pull. Try to jump back with power snatch

 

WOD

3 Rounds For Time

40 Double Unders

10 Hang Power Snatches 75/55

5 Dumbbell Renegade Rows 35/20

 

After Party


Goal Work/Mobility

11.08.17

Wednesday, 08 November 2017 00:00

Strength

Deadlift

2, 2, 2, 2, 2 

WOD

Every 3 minutes x 4

12/10 Calorie Row or 10/7 Calorie Bike

10 Thrusters 95/65

6 Bar Facing Burpees

*Score = slowest time. Record fastest time in comments

 

After Party


2x5 Back Squat at 60-65%

11.07.17

Monday, 06 November 2017 18:39

Strength

Strict Press

5x5 +2-5lbs from 10/31


WOD

4 Rounds For Time

12 Hang clean and jerks 95/65

9 Box Jumps 24"/20"

6 Toes to bar

 

After Party


5x5 Chin Ups

3x10 Back Extensions

11.06.17

Monday, 06 November 2017 00:00

Strength

Back Squat

5x5 +5lbs from 10/30 if possible

 

WOD


AMRAP 7

2, 4, 6, 8, 10

Wall Balls 20/14

*10 Double Unders after each set. After 12 WB do 20 double unders after each and so on.

 

After Party


EMOM 5

20 Sit Ups

 

 

Athlete Spotlight

Sunday, 05 November 2017 00:00

ATHLETE SPOTLIGHT: MIKE FORREST

 

Age: 32

Hometown:  Wilmington, Delaware

Years Doing CrossFit: 4 years

Clean and Jerk: 170#

Fran Time: 4:55

 

How long have you been at CFVF? 2 ½ years

 

What is your athletic/exercise background? Former Military – so staying in shape was important mental and physical abilities.

 

What are your current goals? Current goals are to gain strength, improve endurance, and slowly get faster.  Concentrating on larger set of reps.

 

What is your favorite non-CrossFit activity? Kayaking and Hiking.

 

What is your favorite food/meal? I LOVE pasta (Raviolis)

 

What is your favorite CrossFit WOD, exercise, or lift?  I actually enjoy Murph because no matter how much it hurts the exercise ends and those heroes these exercises are for sacrificed so we could continue to feel that pain.

 

What is your least favorite WOD, exercise, or lift?  I HATE wall balls

 

What is your favorite thing about CFVF? The community – no egos, everyone is supportive and is themselves.  Everyone is there to get a good workout in and stay healthy which is super cool.

 

What changes have you seen in yourself physically/mentally since starting CrossFit? Continual growth in getting stronger, slowly getting a better endurance.  This leads to other areas of life when tired at work it’s easier to push through physically and mentally.  When life gets difficult its easy to keep going and not give up. 

 

What advice would you give to someone just starting CrossFit?  Put your ego away and focus on it day by day with a short term goal followed by an overall long term goal.  It gets frustrating but keep the path and continue to move forward and the results will come.

 

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