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Archives October 2012


Daily Workout 11.1.12

Strength Work up to a heavy 3-rep Back Squat. Then do 3 reps @ 80% EMOTM for 8 minutes. Metcon 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 Larry and Angela! There will be PIE! Malvern …


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 …


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. Strength Work up to a heavy 3-rep Press. Then do 3 reps @80% EMOTM for 8 minutes. Metcon 7-minute AMRAP 5 Thrusters (95/65) 5 Pullups Post results to Wodify.


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. Strength Work up to a heavy 3-rep Power Clean. Then do 3 reps …


Daily Workout 10.27.12

Choose Your Own Adventure: Eva or Kelly Eva 5 rounds of: Run 800m 30 American KB Swings (72/53) 30 Pullups -OR- Kelly 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 flu shots at noon today – sign up …


Daily Workout 10.26.12

Strength Work up to a heavy 3-rep Bench Press. Then do 3 reps @80% EMOTM for 8 minutes. Metcon 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 starts at 0900. What else are you doing this weekend? Come …


Daily Workout 10.25.12

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 is holding an anniversary party/fundraiser WOD on Saturday with raffles, prizes, and …


Daily Workout 10.24.12

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


Daily Workout 10.23.12

Strength AMRAP 7 Minutes: Weighted Pullup Metcon 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!


Daily Workout 10.22.12

Strength Press 5,4,3,2,1,1,1 progressive load. Metcon For time: 200m Walking Lunge Post results to Wodify. The 10 Things That Happen When You Start CrossFitting

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