Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

17.1

Friday, 24 February 2017 00:00

The Open WOD will be programmed for every class.  If you come do it during the day, feel free to come back at night to watch cheer for everyone else! 

 

17.1

 

02.23.17

Thursday, 23 February 2017 00:00

Strength/Skill Work

EMOM 8

Segment Power Clean with Pause in Catch

Power Clean

*Open Athletes should keep things light

WOD

For Time:

500 m Row or 400 m Run

30 Sit Ups

10 Burpees to 6" Target

500 m Row or 400 m Run

20 Sit Ups

10 Burpees to 6" Target

500 m Row or 400 m Run

10 Sit Ups

10 Burpees to 6" Target

 

AFTER PARTY

Moblity

02.22.17

Wednesday, 22 February 2017 00:00

Strength

Push Press

3x5 @ ~85% of training max

 

WOD

3 Rounds For Time

5 Handstand Push Up

10 Pull Up

15 Hang Power Clean 115/75

20 Box Jump 24"/20"

 

After Party

1) 50 Calorie Row

2) 3 x ME 

Front Rack Hold at 100% of Front Squat

02.21.17

Tuesday, 21 February 2017 00:00

Back Squat

Deload

1x20 @ ~ 50%

or 

1x20 +5 lbs

 

WOD

3 Rounds For Time

50 Double Unders

25 Wall Balls 20/14

10 Deadlift 225/155

 

AFTER PARTY

Muscle Up/Kip Progressions

02.20.17

Monday, 20 February 2017 00:00

Strength

Build to a heavy 

Power Snatch + Overhead Squat

 

WOD

21-15-9

Power Snatch 95/65

Overhead Squat

Bar Facing Burpee

 

After Party

EMOM 5 

20 Sit Ups

Barbell Club

Sunday, 19 February 2017 00:00

Class at 9 a.m.

Bring a friend day!

Saturday, 18 February 2017 00:00

Class at 9 a.m.

WOD Calendar

« April 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

Find Us on Facebook

BOML