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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

10.17.17

Tuesday, 17 October 2017 00:00

Strength

Strict Press

5x5 +2-5 lbs from 10/10

 

WOD

For Time:

12-9-6-3

Burpee Box Jump Overs 24"/20"

Squat Snatch 95/65

 

After Party

5x5 Chin Ups

10.16.17

Monday, 16 October 2017 00:00

Strength

Back Squat

5x5 + 5lbs from 10/9

 

WOD

3 Rounds For Time

21 Wall Balls 20/14

15 Toes To Bar

9 Handstand Push Ups

 

After Party


EMOM 5

20 Sit Ups

Barbell

Sunday, 15 October 2017 00:00

Barbell at 9 a.m.

Bring a Friend Day!

Saturday, 14 October 2017 00:00

Class at 9 a.m.

Fran

Friday, 13 October 2017 00:00

WOD

FRAN

21-15-9

Thrusters 95/65

Pull Ups

 

Strength

Back Squat 

1x5 + 5 lbs from 10/6

10.12.17

Thursday, 12 October 2017 00:00

Strength

Hang Power Snatch

EMOM 8

WOD

4 Rounds

:30 Renegade Rows 35/20

:30 Russian KBS 53/35

:30 Sit Ups or GHD Sit Ups

:30 Rest

 

AFTER PARTY

MOBILITY WORK...FRAN TOMORROW

 

10.11.17

Wednesday, 11 October 2017 00:00

Strength

Deadlift 

5x3 @ 80-85%

 

WOD

For Time:

50 Calorie Row

150 Double Unders

*Break up however you want

 

After Party

Back Squat

2x5 @ 60-65% of 2 rep

 

WOD Calendar

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