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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Bring a Friend Day!

Saturday, 24 June 2017 00:00

Class at 9 a.m.


Friday, 23 June 2017 00:00


For Total Time:

3 Rounds 

15 Wall Balls 20/14

12 Pull Ups

9 Clean and Jerks 135/95

3 Rounds

12 Wall Balls

9 Bar Facing Burpees

6 Thrusters 115/75 (RX+ 135/95)

3 Rounds

9 Wall Balls

6 Toes To Bar

3 Snatch (Any style) 95/65 (RX+ 135/95)



Thursday, 22 June 2017 00:00


Snatch Balance 


Weight should be conservative so that the focus is speed and accuracy.  Possible 70% of full snatch, form allowing.



3 Rounds For Time

200 m Run

20 Double Unders

20/15 Calorie Row or Assault Bike

20 Double Unders


After Party

Goal Work


Wednesday, 21 June 2017 00:00



Segment cleah Pull + Hang Power Clean + Power Clean


For Total Time:

3 Rounds

3 Power Cleans 185/125
3 Handstand Push Ups

2 Rounds

6 Power Cleans 155/105

1 Round

9 Power Cleans 135/95


After Party

Tabata Hollow Rocks


Tuesday, 20 June 2017 00:00


Front Squat

5 @ 60%
5 @ 65%
2x5 @ 70%

*number based on 2 rep max



10 Wall Balls 20/14

7 Burpees

*Every 2 minutes go for 200 m run. Start with run.

After Party

5x10 Barbell Ab Rollouts 

Superset with pinch grip plate carries


Monday, 19 June 2017 00:00



Power Snatch + OHS



3 Power Snatch 115/75

5 Overhead Squat

7 Chest to Bar Pull Ups

After Party


20 Sit Ups


Sunday, 18 June 2017 00:00

Barbell at 9 a.m.


Olympic Lifting Cycle


This cycle focuses on the Olympic Lifts: the clean and jerk and the snatch.


A few things to note about this cycle:


-Getting great and consistent at 80% leads to a PR more than maxing out everyday.  If your lift looks bad, technique is off, you pressed out, you should stay at that weight or even drop instead of going up just because you completed it.  




-You have good days and bad days.  Having spent a long time focusing mostly on Olympic Lifting, I learned that the bad days happen and you have to accept them.  One day you might lift close to your max and the very next day you are no where near it.  A lot of things contribute to this.  What you need to do on the bad days is lower your weight and work on being consistent at whatever you are hitting that day. Good day to work on speed.  This might even mean not listening to percentages if you know you need a lighter day.




-Practicing missed lifts might get you better at missing lifts.  So no we don’t want to practice missing our lifts and you will definitely miss some lifts.  But we get better training hitting successful reps when we can help it.  So, if there are 10 lifts in our strength for the day, and you keep trying that heaviest weight but miss it 5 times….you only did 5 good lifts that day.  Give yourself 2 shots at a weight before doing “drop sets” during your day to day training.




-Take care of your hands.  The olympic lifts can tear up your hands just as much as the bar does when we do high rep pull ups and toes to bar.  Shave off calluses.  Moisturize them daily.  Sore hands are hard to lift with.




-Olympic lifters are often recognized as the second most flexible athletes after gymnasts.  Mobility is important.  The lower you can get under the bar SAFELY, the more weight you can lift.  The better your overhead position, the more likely you can make the snatch and jerks.  Keep your hips loose with couch stretches and pigeon pose (along with many others).




-Strengthen your wrists.  We will be holding and “catching” a lot overhead.  Make sure your wrists are flexible and strong.  Stretch them often.  Do handstand holds or high plank holds.  




Lastly just some etiquette:


-When someone is about to make a lift, DO NOT WALK DIRECTLY IN FRONT OF THEM.  It takes a lot of focus to do these lifts because they are very complex.  When someone is about to lift but you need to cross to maybe get a plate, wait until they hit the lift or walk behind.  Do not watch someones lift from in front of them.  That being said, we are CrossFitters and we need to learn to lift with distractions.  It’s going to happen, and be okay with that.  Let’s just try to be aware of what is going on around us.




We will end this cycle with our 2nd annual CFVF Lift Off. Date TBD.


WOD Calendar

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