WOD 2/1/14

Power Snatch 3-3-2-2-1-1-1 Then: 2009 Crossfit Games Regional Event For time: Athletes must lift a barbell ground-to-overhead, any way they wish, to accumulate 7000/ 5000 lbs. Athletes can choose from the following weight/rep combinations: Men 155 lbs. x 46 reps 135 lbs. x 52 reps 95 lbs. x 74 reps 75 lbs. x 94 reps

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WOD 1/31/14

8 Min Partner EMOM: 2 Rope Climbs (scale by pulling yourself up & lowering yourself to the ground 4 times) M.E. Pushups *While 1 partner is doing 2 rope climbs, the other partner is doing M.E. Pushups. They will switch movements every minute. Then… Partner Death By: 15 Min Cap (start back at 1/1 rep

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WOD 1/30/14

Deadlift 2-2-2 Then 3 rounds of: 50 Air Squats 10 Chest to Bar Pullups 10 Deadlifts 275#/185# 7:30 Strength Class Post comments to comments:

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WOD 1/29/14

Hang Snatch: 2-2-2 Then… 12 Min AMRAP 10 Hang Power Snatch, 95/65 20 Wall Ball Shots, 20/14 30 Double Unders Happy Birthday Willie!      

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WOD 1/28/14

EMOM 7 1 Clean 3 Front Squats 1 Jerk Then…. 6 Rounds of: 3 Body Weight Clean and Jerks (any way) 5 Ring Muscle Ups 7 Burpees over bar   Nepi on the back squat    

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WOD 1/27/14

Congratulations to CFWC Coaches Jenny & Ryan.  Jenny Qualified for the USAW Nationals and was invited to train with the National Team. No big woop 🙂  Oh and Ryan won this cool melted frisbee…Nice job Ryan. For time from CF Games competitor Lucas Parker Power Snatch Push Press Power Clean Back Squat Dead-lift 75 reps

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WOD 1/26/14

9am: Yoga 10am: Open gym 11am: Endurance AMRAP 25 Min 5 Thrusters, 135/95 10 Burpee Pullups 15 Situps * Complete a 1000m row at some point during the 25 min cap. Good Luck to everyone at the Long Island Takeover…  

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WOD 1/25/14

Turkish Getup: 12 minutes to Establish a heavy single on both arms Then… “The Saturday Morning Special” Complete 3 Rounds of max effort reps for each movement. Row for Calories Air Squats Burpees Kb Swings, 53/35 *Each round is :40sec of work & :20 of rest Post total reps to comments WANTED: HAS NOT BEEN

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WOD 1/24/14

Deadlift: 5-5-5 Then… “Wacky Wiser Threesome Friday” With a team of 3, complete the following…. 10-1 Deadlift, 155/115 Box Jump, 24″/20″ KB Push Press, 53lb/35lb   Zombie Baby is always watching    

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WOD 1/23/13

Over Head Squat 3-3-3 Then: 5 Rounds of: 10 Over Head Squats 95#/65# 15 Pullups 30 Double Unders 7:30 Strength Class Post something to comments: Register HERE now if you have not done so already.  Please speak to one of your coaches if you have any questions

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WOD 1/22/14 – Opening at 9:30am

7 min EMOM: 3 Front Squats (3 sec pause) + 2 Jerks, AHAP Then… 5 Rounds: 10 Front Squats, 155lb/105 15 Toes 2 Bar 30 Double Unders Dorito Loco getting friendly with the snow #SnowHandstand #Jealous    

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Morning Classes Canceled

The 5AM, 6AM and 7:30AM  will be Canceled for Tomorrow Wednesday 1/22.    At this time we plan on opening up for our 9:30am class.  Please be sure to check here and our Facebook page for more updates. Be safe and Enjoy the snow. Thanks  -CFWC  

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Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email