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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

08.11.17

Friday, 11 August 2017 00:00

WOD


2 Rounds:

 

AMRAP 4

8 Wall Balls 20/14

8 Chest to Bar Pull Ups (RX+ 3 Muscle Ups)

*rest 1 minute*

AMRAP 4

8 Calorie Row

8 Burpees over the Rower

*rest 1 minute*

AMRAP 4

8 Handstand Push Ups

8 Front Rack Lunges 115/75 (RX+ 135/95)

*rest 3*

08.10.17

Thursday, 10 August 2017 00:00

Strength

Overhead Squat

2, 2, 2, 2, 2

 

WOD

3 Rounds For Time

400 m Run

21 Kettlebell Swings 53/35

15 Air Squats

9 Toes to Bar

 

After Party

Goal Work/Mobility

08.09.17

Tuesday, 08 August 2017 13:45

WOD

"DT"

5 Rounds For Time:

12 Deadlift 155/105

9 Hang Power Clean

6 Push Jerk

After Party

4 Rounds

:30 work/:10 rest

-Floor Wipers and/or Candlesticks

-Double Unders

-Shoot Throughs

 

08.08.17

Tuesday, 08 August 2017 00:00

Gymnastics

Death by Strict Pull Ups

*If you fail before minute 10, start back at 1 the next minute until 10. Can add assistance, this is just to get more volume.

 

WOD

EMOM 7

12/10 Calorie Row or 10/7 Calorie Bike

*Burpee Box Jumps 24/20 in time remaining for score

 

After Party

5x10 Barbell Roll Outs

superset with 

Pinch grip plate carries

08.07.17

Monday, 07 August 2017 00:00

Strength

Front Squat

Build to a heavy for the day

WOD


For Time:

30-20-10

Thrusters 75/55

90-60-30

Double Unders

*12 minute cap

 

After Party

EMOM 5

20 Sit Ups

Athlete of the Month

Sunday, 06 August 2017 06:21

Barbell at 9 a.m.

 


ATHLETE OF THE MONTH: DANIELLE TURNER

 

How long have you been at CFVF?

 

It will be 4 years August 29th.

 

What is your athletic/exercise background?

 

I played field hockey and lacrosse in middle school and varsity tennis for 2 years in high school. 

 

What are your current goals? 

 

My current goals are to improve my olympic lifting technique, cycling heavier movements and to have fun!!  Getting my ring MU back would be nice too!!

 

What is your favorite non-CrossFit activity?

  

When not at the gym I enjoy being with my family and friends.  My boys both play baseball and I enjoy volunteering at their little league:)

 

What is your favorite food/meal?

  

My favorite food is seafood, especially blue crabs and oysters!  But I also love a big juicy steak!!

 

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

  

I enjoy any WOD that isn't technical and you just have to find your dark place and push through. I love HSPUs, pistols, pull-ups and I surprisinly really like snatches!  They are my biggest weakness but I get most excited when I have a good snatch day!!  

 

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

 

The devil bike aka the assault bike...I was not made for that thing!!  And any WOD with dubs in it still gives me anxiety!

  

What is your favorite thing about CFVF?

 

The best thing about CFVF is the community!  The coaches and members are the reason I drive 20 minutes to get there!  I have built some great friendships over the past 4 year with people who probably know me better than I know myself!  They believe in me and push me to be the best version of myself, everyday!  And I'm thankful to be a part of it!

  

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

  

I used to struggle with anxiety and panic attacks..  They started in high school and were very debilitating at times.  I stopped playing sports and had a real tough time figuring out what was going on.  The fact that I couldn't control them caused me to feel helpless and depressed.  I lost myself and my confidence. I tried therapy and medications but for me the medications made it worse and therapy was expensive and a waste of time.  So, I learned how to deal the best I could and stayed away from certain situations that might trigger one but after having 2 boys and wanting to lose some weight, my sister finally convinced me to come try Crossfit.  After the first week I noticed a change in me.  My panic attacks became less and few between and I was proud of myself for getting through something I didn't think I could.  There's something about Crossfit that brings out the fighter in me. Through Crossfit, I've learned how to deal with challenges and not give up and that has carried over into all aspects of my life.  I am stronger both physically and mentally and definitely have Crossfit and everyone at CFVF to thank for that!!

 

"On Your Marc" 5k

Thursday, 03 August 2017 15:27

The gym will be CLOSED today.

Join Coach Matt and others at the "On Your Marc" 5K Run/Walk in Eagleville! The run is held to honor the memory of SSG Marc J. Small who was killed in action in Afghanistan in 2009. All proceeds benefit “Small Steps in Speech,” a foundation started by Marc’s fiancée Amanda Charney to assist children with communicative disorders. See Coach Matt or Coach Erin for more details or visit smallsteppsinspeech.org and search for the 8th Annual "On Your Marc" 5K Run/Walk!

Lower Providence Fire Department

3199 Ridge Pike, Eagleville

(corner of Ridge Pike & W. Mt. Kirk Ave.)

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