Last cycle of the 5/3/1 Program

This past weekend, CrossFit King of Prussia hosted the second Keystone Affiliate Challenge. Around 75 athletes competed in the event's WOD. Congratulations to Aimee Lyons for putting on a solid event. Here is a picture of some fellow PA affiliate owners from CrossFit's KOP, York, Delaware Valley, Platoon, and APEX.

Workout of the Day

"Karen"
150 Wall Ball Shots for time

CFG will be moving to the Max Effort Black Box (MEBB) strength program template after this last cycle of 5/3/1 is complete. The MEBB will begin on May 1st. More information about the MEBB program and how we utilize it with all of our athletes will be posted towards the end of the month. Another exciting addition will be the institution of a new strength program in the Fall. Oh boy, I can hardly contain myself with all the awesomeness of CFG.

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DAILY TRAINING

5/3/1 Strength

Front Squat (90% + 20lbs)

85% x 5+

WOD

5 rounds for time:

5 Hang Squat Cleans @ 75% of max

25 Double-Unders