WOD 11/1/15

10am Oly Class 11am Endurance Cash in: 1 mile run 4 rounds 50 DU 40 situps 30 box jumps 20 superman 10 strict pullups Cash out: 1 mile run CFWC wishes  everyone has a happy Halloween!  

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WOD 10/31/15

(Living)Dead Lift 3-3-3 Then: 21-18-15-12-9-6-3-1 Reps of: Push Press 95/63 Burpee over Bar Post Loads and Times to ZEN and Comments:   HAPPY HALLOWEEN EVERYONE  

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WOD 10/30/15

“Wacky Wiser Partner Friday” 0:00 – 8:00 2RM Clean (anyway) 9:00 – 19:00: 10 min ladder 10-20-30-40-50-…… Cal Row Synchronized Target Burpees 21:00 – 27:00: 6 min AMRAP Max Ring MU Max Double Unders *both work at the same time,  just not the same movementOur Halloween WOD is Friday night at 6pm. Dress up and

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WOD 10/29/25

Back Squat 2-2-2 Then: 12 Min AMRAP: 3 Hand Stand Pushups 6 Hang Squat Clean (135/93) 9 Toes to Bar Post Loads and Times to Zen and Comments:

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WOD 10/28/15

1a. Bench Press: 3 x 5 1b. Weighted Ring Row: 3 x 5 Then… For Time: 12 min ladder: 3-6-9-12-15-18-21…. Kb Swings, 70/53 Box Jumps, 24/20 HR Push-ups Our Dress up WOD is this Friday at 6pm! Come dressed in your best costume. The Halloween WOD will be costume friendly          

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WOD 10/27/15

Snatch 2-2-2 (Do not have to be touch and go) Then…. 10 Rounds 10 Wall Balls 20/14 10′ 3 Bar Muscle Ups (scaling = 5 guys/3 ladies Strict pullups) Alexi at her first Barbells for Boobs  

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WOD 10/26/15

Sam V. @ making 275 look easy. The crowd fav as one of the lighter lifters who went on to PR @ 305 lbs.! Overhead Squat: week 2 1×3 – 10 second hold at the bottom (light) 1×3 – 5 second hold at the bottom (moderate) 3×4 As heavy as possible For Time: 15-12-9 Calorie

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WOD 10/25/15

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance Every 5 Minutes for 25 Minutes (0:00, 5:00, 10:00, 15:00, 20:00) 400m Run 15 Burpees *Rest the rest of the 5 minute interval* *Scale run and  # of burpees if cannot do within 5 minutes* The Bayer Brothers at B4B

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WOD 10/24/15 – Barbells For Boobs

Barbells For Boobs Fundraiser “Grace ” 30 Clean & Jerks *Rx: 135/93 *Masters 50+: 105/73   9:15 – Registration Begins 10:05 – 1st heat begins 11:20 – Half Time Show 11:45am – Continue heats  

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Isotonix are here!

We are excited to be finally offering our members high quality nutritional supplements. We now offer everything from a simple Multi-Vitamin to a high powered antioxidant. Click HERE to browse our custom site

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WOD 10/23/15

“WWPF” – For time 200m Firemans Carry 150 Wall Ball Shots, 20/14 (split reps anyway) 75 C2B Pull-ups (split reps anyway) 50 Synch target Burpees 25 Turkish Getups, 53/35  (split reps anyway) Hanging around this weekend? B4B fundraiser is Saturday!

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WOD 10/22/15

Back Squat 3-3-3 Then: 400 Meter Run 21 Power Snatch (135/93) 21 Box Jump 300 Meter Run 15 Power Snatch (145/103) 15 Box Jump 200 Meter Run 9 Power Snatch (155/113) 9 Box Jump Post Loads and Times to ZEN and Comments:

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