Daily Workout 11.1.12

Jodi, Lori, and Stacie say Happy Halloween!


Work up to a heavy 3-rep Back Squat. Then do 3 reps @ 80% EMOTM for 8 minutes.


7-minute AMRAP:

5 Wall Walks 10 Russian KB Swings (72/53)

Post results to Wodify.

Sign up for the “Surviving the Holidays” Workshop on Monday, Nov. 5th with . . . → Read More: Daily Workout 11.1.12

Daily Workout 10.31.12

Halloween WOD: Mario vs. Luigi

Three rounds of:

15 Box Jump Overs (20/16) 20m Reverse Bearcrawl 25 Hanging Knees-to-Elbows 30 Wallballs (20/14) 35 Slam Balls (30/20) 40m Bearcrawl 45 Double Unders 50 Mountain Climbers

Each round has a 1-minute break in between. The first round is 3 minutes, and athletes go as far as they . . . → Read More: Daily Workout 10.31.12

Daily Workout 10.30.12

Update: CFDV will now be open on Tuesday, October 30th for the 0930 and noon classes, as well as the usual evening schedule.

Hurricane Rob! Image courtesy of Tai Randall Photography.


Work up to a heavy 3-rep Press. Then do 3 reps @80% EMOTM for 8 minutes.


7-minute AMRAP

5 Thrusters . . . → Read More: Daily Workout 10.30.12

Daily Workout 10.29.12

Due to weather conditions from Hurricane Sandy, CFDV will be closed on Monday, October 29th for ALL classes. We will attempt to re-open on Tuesday at 1630.

The WOD for Monday, October 29th is 150 Burpees for time. Post results to Wodify.


Work up to a heavy 3-rep Power Clean. Then . . . → Read More: Daily Workout 10.29.12

Daily Workout 10.27.12

Wall walks at the gymnastics clinic.

Choose Your Own Adventure: Eva or Kelly


5 rounds of:

Run 800m 30 American KB Swings (72/53) 30 Pullups



5 rounds of:

Run 400 meters 30 Box Jumps (24/20) 30 Wallballs (20/14)

Pick your poison and post your time to Wodify!

Remember, we’re offering . . . → Read More: Daily Workout 10.27.12

Daily Workout 10.26.12

Andrew Clark on the rings at the gymnastics clinic.


Work up to a heavy 3-rep Bench Press. Then do 3 reps @80% EMOTM for 8 minutes.


For time: 300m Bear Crawl

Post results to Wodify.

Join Chris and Jeanette for a free Kettlebell Class on Sunday before Open Gym! The fun . . . → Read More: Daily Workout 10.26.12

Daily Workout 10.25.12

Jody Hecker and Mike Polifko at last Sunday's gymnastics clinic.

Sevens and Twelves

7 Rope Climbs 12 Hang Power Clean (155/105) 7 Strict Chest to Bar Pullups 12 Power Clean & Jerk (155/105) 7 Strict L-Pullups 12 Squat Cleans & Split Jerk 7 Strict Pullups

Post time to Wodify.

CrossFit King of Prussia . . . → Read More: Daily Workout 10.25.12

Daily Workout 10.24.12


Deadlift 5,4,3,2,1,1,1 progressive load.


3 rounds of: 10 HSPU 20m Sliders

Post results to Wodify.

Above: Congrats to Barbell Clubber Jimmy Hurd for his first strict pullup!

Jeanette will be hosting a Flu Shot Clinic THIS SATURDAY at CFDV! Sign up to reserve your spot here.

. . . → Read More: Daily Workout 10.24.12

Daily Workout 10.23.12

Lauren, Michael, Kara, and Stacey ran the Hershey Half Marathon on Sunday. Both Stacey and Kara PR'd!


AMRAP 7 Minutes: Weighted Pullup


Partner WOD!

AMRAP 10 Minutes: 10 Hang Power Cleans (135/95) Pushups

Score is pushups. Post results to Wodify.

Sign up for the Surviving the Holidays workshop!

. . . → Read More: Daily Workout 10.23.12

Daily Workout 10.22.12

Coach Zach recently awarded Barbell Club shirts to Colleen (Chicks with Chins) and Jim and Brandon (4-plate deadlifts). Congrats!!


Press 5,4,3,2,1,1,1 progressive load.


For time:

200m Walking Lunge

Post results to Wodify.

The 10 Things That Happen When You Start CrossFitting

. . . → Read More: Daily Workout 10.22.12