WOD 10/8/12

Kaminski AMRAP 20 Minutes 1 Rope Climb 5 Deadlifts 315/225 10 KB Swings 70/53 200m Run Today is James Kaminski’s last day at CFWC for a while.  He will be going to Officer Candidate School.  Good luck James!!!

WOD 10/7/12

9am: Open Gym (Unlimited Members) 10am: Olympic Lifting Class (Unlimited Members) 11am: Endurance 1pm: Eagles Tailate FOR TIME: Run 1 Mile 30 Muscle Ups Our Eagles Tailgate will start after the 11am Endurance WOD. Bring your favorite tailgate food or game. E.A.G.L.E.S Eagles!

WOD 10/6/12

8AM: CrossFit Beginners (Kipping Pull-up Clinic) 9AM: CrossFit 10AM: Open Gym (Unlimited Members) FOR TIME: 21 Pull-ups 21 Situps 50ft Walking Lunges 18 Pull-ups 18 Situps 50ft Walking Lunges 15 Pull-ups 15 Situps 50ft Walking Lunges 12 Pull-ups 12 Situps 50ft Walking Lunges 9 Pull-ups 9 Situps 50ft Walking Lunges 6 Pull-ups 6 Situps 50ft

WOD 10/5/12

Front Squat: 3-3-3-3-3 Then… Partner Death By… Wall Ball shot, 20/14 (10ft) Burpee *Partners will switch movements every round REMINDER: Erik Miller will be coaching the Olympic Lifting class this Sunday at 10am. Below is Sunday’s Schedule Sunday Oct 7th: 9am: Open Gym (Unlimited members) 10am: Olympic Lifting Class (Unlimited Members) 11am: Endurance WOD 1pm:

WOD 10/4/12

Power Snatch 1-1-1-1-1 then: 5 Rounds 200 meter run 6  power snatch (135/95) 15 box jumps 7pm Strength Class Push Press 5×5 Post Loads and times to comments: October 20th CFWC will host a Barbells For Boobs Fundraiser. BARBELLS FOR BOOBS is a non-profit breast cancer organization whose mission is to provide funding through the

WOD 10/3/12

EMOM 10 Min 3 Hang Squat Clean Thrusters, 135/95 Then… 15-12-9-6-3 Hang Squat Clean, 135/95 HSPU REMINDER: We will be having our Eagles tailgate party this Sunday at 1pm. Bring your favorite tailgate food and enjoy watching the game here at the box. Yes, you can bring your dog.

WOD 10/2/12

Run 1 Mile or Row 2K for time Then…. 21-15-19 OHS 135/95 Chest to Bar Pullup Cash Out 5 Rope Cimbs POST TOTAL TIME FOR ALL 3 PARTS

WOD 10/1/12

Happy Birthday Bankus!  As many rounds as possible in 15 minutes of: 9 Dumbbell Swings 6 Dumbbell Snatches 3 Overhead Walking Lunges Post total rounds.

WOD 9/30/12

10am: Open Gym (REMINDER: NO OLY LIFTING CLASS THIS WEEK) 11am: Endurance For Time (20 min cap) 500m Row Rest as needed 2 mile run Rest as long as needed Then… 2:00 KB Swings, 53/35 2:00 Rest :90 KB Swings :90 Rest :60 KB Swings :60 Rest :30 KB Swings Weightlifting-1 REMINDER: No Olympic lifting

WOD 9/29/12

Decked By Cards Coach will flip a card and you do the number of the face value RX’d Hearts = Push Ups Spades = Air Squats Clubs = Sit ups Diamonds = pull ups Joker = 400m run Super RX’d Hearts = Handstand Push-ups Spades = Pistols Clubs = Strict toes to bar Diamonds =

WOD 9/28/12

Partner Friday Max Height Box Jump: 10 min cap Then.. With a partner… 42 Deadlifts, 225/155 42 HSPU 30 Deadlifts, 275/205 30 HSPU 18 Deadlifts, 315/225 18 HSPU *Beginners will stay with one weight the entire workout

WOD 9/27/12

400 meter run 40 power snatch (75#/45#) 40 double unders 400 meter run 30 power snatch (75#/45#) 30 double unders 400 meter run 20 power snatch (75#/45#) 20 double unders 7PM Strength Class Power Snatch 3-3-2-2-1-1-1 Post loads and times to comments   No replacement coaches at CFWC, just plenty of certified and experienced ones.

917 Old Fern Hill Rd West Chester PA 19380