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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

05.03.17

Wednesday, 03 May 2017 00:00

Strength

Back Squat 

2x5 + 5 from 4/26

SUPERSET with

3 x ME Strict Chin Ups

WOD

For Time

200 m Run

15 Burpees

200 m Run

12 Burpees

200 m Run

9 Burpees

200 m Run

6 Burpees

200 m Run

3 Burpees 

(RX+ = 20lb vest)

 

After Party

3 x ME Front Rack Hold

05.02.17

Tuesday, 02 May 2017 00:00

Strength

Strict Press

5x5 + 5lbs

 

WOD

For Time:

10-9-8-7-6-5-4-3-2-1

Toes to Bar

*5 Hand Stand Push Ups after each set of TTB

**Scale HSPU with 2 Wall Walks or dips.

 

After Party

Get to your doubled number in as even sets as possible.  Superset with 5x10 Back Extensions.

05.01.17

Monday, 01 May 2017 00:00

Strength

Back Squat 

5x5 + 5 lbs from 4/24

 

WOD

EMOM 8

3 Curtis P 115/75 (RX+ 135/95)

AMRAP Double Unders

 

After Party

EMOM 5 

20 Sit Ups

Athlete of the Month

Sunday, 30 April 2017 00:00

Barbell at 9 a.m.

 


ATHLETE OF THE MONTH: TJ PAGE

 

How long have you been at CFVF?

Almost exactly 1 year.

 

What is your athletic/exercise background?

I played varsity basketball in high school and have played recreationally ever since.  I have been lifting weights since my junior year.

 

What are your current goals?

My 2017 goals are to be able to string together hand stand push-ups and to improve my mobility.

 

What is your favorite non-CrossFit activity?

Anything sports related with my 8 year old son.  Playing catch, shooting hoops, etc.  

 

What is your favorite food/meal?

A margarita, some chips and guacamole, and tacos.

 

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

I love any workout that incorporates power cleans.

 

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

 

Squat snatches and overhead squats and I just haven't figured out how to get along.
 
 
What is your favorite thing about CFVF?

The community is amazing.  The fact that members will take time out of their weekend to come cheer fellow members on at competitions an hour away is really something special.

 

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

I was born in Germany.

 

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

I eat more, but have actually lost a few pounds since starting crossfit.  I feel 17 again in that regard.  Mentally, I no longer shy away from workouts that have movements I struggle with.

 

What advice would you give to someone just starting CrossFit?

 

Don't be scared away by the stereotypes and fear that you can't do certain movements.  Everything is modifiable and over time I guarantee you'll end up doing things you never thought you could do (especially with the help of the great coaches at CFVF!)

 

Bring a Friend Day!

Saturday, 29 April 2017 00:00

Class at 9 a.m.

04.28.17

Friday, 28 April 2017 00:00

Strength

Back Squat

1x5 + 5lbs from 4/21

 

WOD (Compare to 5/20/2016)

10 minute clock

1 Mile Run Buy In

AMRAP Clean and Jerks 135/95 for score

*rest 3 minutes*

6 minute clock

800 m Run Buy In

AMRAP SNATCH 115/75 for score (RX+ 135/95)

*rest 3 minutes*

4 minute clock

400 m Run Buy In

AMRAP Thrusters 95/65 for score (RX+ 135/95)

 

04.27.17

Thursday, 27 April 2017 00:00

Strength

Segment Clean Deadlift + Hang Clean from below knee + Clean

(Power or Full - note in comments)

1 Every :90 x 8

 

WOD

5 Rounds For Time:

5 Right Arm DB Hang Power Cleans 50/35

5 Left Arm DB Hang Power Clean

20 Sit Ups

30 Double Unders

 

After Party

Push Ups

See Tuesday

WOD Calendar

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