WOD 7/1/14

Front Squat 3-3-3 Then….. 10-9-8-7-6-5-4-3-2-1 Thruster 135/95 Burpee Cash Out: 400m Run   Fudalalalala brought out the old school singlet for Saturday’s lifting meet.  He attended Council Rock High School back in the 1800’s

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WOD 6/30/14

7 min E.M.O.M Snatch grip Deadlift  + Hang squat Snatch + Full squat snatch   “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest. 8 intervals of Alternating Kettlebell Snatches 53/35 8 intervals of Kettlebell Swings 8 intervals of Alternating Box Step-ups w/ KB 8 intervals of Waiter

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WOD 6/29/14

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD AMRAP 30 Minutes 30 Double Unders 15 Sit ups 10 Pullups 5 OHS 115/75 *You must row 1000m X2 at some point during the workout*   The calm before the lifting meet at CFWC.  Thank you so much to

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WOD 6/28/14 – Fundraiser Today!

NO CLASSES TODAY! Today is the CFWC Fundraiser!  We are raising money to get your very own CFWC ladies (Jenny, Nikki, Kim, Emily) and their coach Ryan to Salt Lake City for the USA Weightlifting Nationals! It is an honor to have 4 women qualify from the same gym! *We are doing a non-sanctioned Olympic

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WOD 6/27/14

Complete the following with a partner. 1 partner works at a time. 42 Deadlifts, 225lb/155lb 50  Planking Burpees (partner holds plank. Jump over partner) 30 deadlifts, 275lb/185lb 50 weighted push-ups, 45lb plate/ 25lb plate 18 deadlifts, 305lb / 205lb 50 HSPU (partner holds handstand) Sign up on Zen Planner to secure your spot to lift

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WOD 6/26/14

Power Snatch 3-3-2-2-1-1-1 Then 7 Rounds 200 Meter Run 6 Power Snatch (135/95) 12 Wall Balls Post Loads to Comments:

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WOD 6/25/14

Split Jerk: 3 x 3 Then… 4 Rounds 10 Front Squats 155/85 12 Ring Pushups 15 Toes Through Rings Amie The Intern  

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WOD 6/24/14

3x500m Row Sprints Then…. 3 Rounds 400m Run 21 KB Swings 53/35 15 Burpees 9 Strict Pullups  

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WOD 6/23/14

Turkish Get Ups 5 sets of 1L/1R work up to your heaviest weight Descending Ladder 10-9-8-7-6-5-4-3-2-1 Squat jump Strict Pull-ups Push – ups V – ups

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WOD 6/22/14

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD Run to park 25 Burpees .8 Mile Run 50 Push Ups .8 Mile Run 75 Air Squats Run back to gym          

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WOD 6/21/14

Bench Press 3-3-3 Then Nicole 20 Min Amrap of 400 Meter run Max Effort Pullups Post Loads and rounds to comments: Every Car looks better with a FREE CFWC sticker.   Get your FREE sticker at the front desk.

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