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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Bring a Friend Day!

Saturday, 22 April 2017 00:00

Masters of the Universe Competitors Prep starting at 8 a.m.

 

CrossFit Class at 9 a.m.

04.21.17

Friday, 21 April 2017 00:00

Strength

Back Squat 

1x5 + 5 lbs from 4/14

WOD

For Time:

21-15-9

Bear Complex 75/55

Toes to Bar

*Minutes 0-9: EMOM 3 burpees

*Minutes 10-19: EMOM 2 burpees

*Minutes 20-29: EMOM 1 burpee

**Bear complex can be a squat clean thruster + back squat thruster

04.20.17

Thursday, 20 April 2017 00:00

Strength

EMOM 8

Power Snatch + Hang Snatch + Snatch

 

WOD

AMRAP 8

15/12 Calorie Row

10 Dumbbell Snatch 50/35

5 Handstand Push Up

 

After Party

Push Ups

Double your number from Tuesday and take as many sets as yo need to get to that number.  Take no more than 1 minute rest between sets.

04.19.17

Wednesday, 19 April 2017 00:00

Strength

Back Squat 

2x5 + 5lbs from 4/12

SUPERSET with

3x ME Strict Pull Ups

 

WOD

EMOM 16

1) 3 Deadlift AHAP

2) 10 Bar Facing Burpees

3) AMRAP Chest to Bar Pull Ups (burpees must be finished)

4) Rest

Score = C2B reps. Note deadlift weight in comments

RX+ = Muscle Up

 

After Party

3 x ME Front Rack Holds

04.18.17

Tuesday, 18 April 2017 00:00

Strength

Strict Press

5x5 + up to 5 lbs

 

WOD

4x400 m Run

1:1 work to rest

Record each round

*RX+ = 20 lb weight vest

 

After Party

Start of Program Pre-test

*Perform as many push ups as you can with good form without resting at the top or bottom of the movement.

http://gymnasticswod.com/content/push-progression-pt1

04.17.17

Monday, 17 April 2017 00:00

Strength


Back Squat

5x5 +5 lbs

 

WOD


3 Rounds For Time

40 Double Unders

20 Wall Balls

10 Clean and Jerks 135/95

 

After Party


EMOM 5

20 Sit Ups

NO CLASS TODAY

Sunday, 16 April 2017 00:00

No class today! Enjoy the holiday!

WOD Calendar

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