Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Bring a Friend Day!

Saturday, 17 June 2017 00:00

Class at 9 a.m.

Bring a Friend Day!

Saturday, 17 June 2017 00:00

Class at 9 a.m.

06.16.17

Friday, 16 June 2017 00:00

WOD

20 Rounds For Time

5 Box Jumps 24"/20"

3 Front Squats 135/95

2 Chest to Bar Pull Ups (RX+ 1 Muscle Up)

06.15.17

Thursday, 15 June 2017 00:00

Technique Primer

Jerk Balance 4x2

Strength

EMOM 6

2 @ moderate weight

*work on consistent footwork and speed rather than weight

 

WOD

3 Rounds For Time

200 m Run

20 Kettlebell Swings 53/35

200 m Run

10 Toes to Bar

 

After Party

Goal Work

06.14.17

Wednesday, 14 June 2017 00:00

Strength

Power Snatch

EMOM 10

Min 1&2: 3 @ 65%

Min 3&4: 2 @ 70%

Min 5&6: 1 @ 75%

Min 7-10: 1 @ 80%+

*Not touch and go. It's okay if you don't have a current max.


WOD

5 Rounds For Time:

3 Power Snatch 115/75

6 Bar Facing Burpees

9 Hang Power Clean

27 Double Unders

 

After Party


3 x ME Front Rack Holds

06.13.17

Tuesday, 13 June 2017 00:00

Strength

Build to a heavy double Front Squat

WOD

AMRAP 8

5, 10, 15, 20, 25...

Calorie Row

Wall Balls 20/14

After Party

5x10 Barbell Ab Roll Out

Superset with pinch grip plate carry

06.12.17

Monday, 12 June 2017 00:00

Strength

EMOM 10

Power Clean + Push Jerk

WOD

5 Rounds For Reps and Time

AMRAP Push Jerk 135/95

When the bar touches the ground, go for 200 m Run.

*Score = total reps. Note time in comments

After Party

EMOM 5 

20 Sit Ups

WOD Calendar

« August 2017 »
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