WOD 5/1/14

Sumo Deadlift 3-3-3 Then: Fight Gone Bad for time 21-15-9 Reps of Wall Balls 20#/15# Box Jumps 24/20 Sumo Deadlift High pull 75#/55# Push Press 75#/55# With: 200 Meter run or 250M Row after each Round Post loads and Times to comments:   The FIRST Masters Training Seminar Series of its kind, Fortify, is designed

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May – June NEWS & EVENTS

NEW PRE-Hab CLASS:  *  Tuesday / Thursday @ 7:30pm (Starts May 6th) * Learn injury prevention, correct imbalances, strengthen stabilizing muscles   MID-ATLANTIC REGIONALS COMPETITION: May 23-25 * Come down and support CFWC Snatches & Jerks! * Buy tickets HERE   FORTIFY – 40 FIT MASTERS TRAINING SEMINAR * Friday June 13th -14th @ Crossfit

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WOD 4/30/14

Test: Back Squat – Find 1 Rep Max (20 min cap) Then… 3 Rounds: 75 Double Unders 20 Pistols, alt legs 15 Toes 2 Bar HAPPY BIRTHDAY COACH BRIAN!

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WOD 4/29/14

EMOM 7 1 Clean (squat) 1 Front Squat 1 Jerk Then… AMRAP 3 Minutes with 80% from part 1 1 Squat Clean 1 Front Squat 1 Jerk Then…. 21-15-9 Hang Power Clean 135/95 Chest to Bar Pullup   The boys (Nate and JP) at Masters of the Universe    

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WOD 4/28/14

4 Rounds: 1a. Bench Press x 5 1b.  ME 80% of Bodyweight Pendlay row Then.. Accumulate 3 min in a Handstand hold Then.. 13 min AMRAP 10 Medball sit-ups 10 Kettlebell Swings 53/35 10 Burpees  

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WOD 4/27/14

10 am- Olympic Lift class with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD 2x800m Run for time Then… 5 Rounds of each movement, alternate movements each round 2 Minutes each round 1 minute rest between rounds 200m Run, then max reps thrusters 115/75 with remaining time 200m Run, then Burpee Box

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WOD 4/26/14

5 Min AMRAP 15 KettleBell Swings 70#/56# 10 Burpees Then: 3 Rounds of: 25 Wall Balls 10 Pullups 25 OverHead walking Lunges 45#/25# 10 Pullups 25 Air Squats 10 Pullups Post Rounds and Times to Comments: Tomorrow Sunday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC (Southeastern Pennsylvania Autism

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WOD 4/25/14

4 Rounds: 1 min max DU :30 rest Then… “Wacky Wiser Partner Friday” 3 Rounds: 50 Pistols 14 Muscle-Ups 20 Hang Snatches, 135/95 Partner Friday!      

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WOD 4/24/14

Hang Power Clean 3-3-2-2-1-1-1 Then: 5 Rounds Of: 9 Hang Power Clean (155/105) 15 Toes to Ring 21 Pushups Post Loads and Times to Comments:

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WOD 4/23/14

10 min to work up to a heavy squat snatch Then.. AMRAP 15 Min: 15 Thrusters, 75/55 10 Box Jumps, 24/20 15 Situps Don’t forget to order your custom fit meals. Click HERE to order!

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WOD 4/22/14

In 10 Minutes work up to max Clean (full squat) Then…. AMRAP 7 Minutes 3 Bar Muscle Ups 6 Power Cleans 185/135 9 Lateral Hops over bar Then…. AMRAP 3 Minutes Squat Cleans 185/135   Great job to all who competed at last weekend’s Festivus Games! MB came in 3rd place overall.  (Not pictured-Lafrance)  

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WOD 4/21/14

  Complete 3 rounds A 5 reps Pendlay Row https://www.youtube.com/watch?v=ZlRrIsoDpKg B ME strict Toes 2 Bar Scaling progression Knees to Elbows, V-ups, Tuck-ups   Masters Qualifier Event 3 Three rounds for time of: 50-calorie row 15 handstand push-ups 50 double-unders

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