WOD 8/20/19
WOD 8/20/19

EMOM 7 Minutes 1 Snatch 1 Hang Snatch 1 OHS Then…… AMRAP 17 Minutes 5 Muscle Ups 100′ Waiter Carry 53s/35s with KB or 50s/35s with DB 10 Strict HSPU 100′ Waiter Carry 15 Power Snatch 135/93 100′ Waiter Carry DB Waiter Carry            

LEARN MORE
Competition/Skill WOD Week 11
Competition/Skill WOD Week 11

TWOW: 8x 400m run with 100m walk recovery.  Run at RPE 7 Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -EOMOM 10 Minutes- 5 Ring muscle ups-Odd

LEARN MORE
Endurance WOD 8/18/19
Endurance WOD 8/18/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian NO YOGA TODAY! Endurance: In Any Order, no break in between: AMRAP 12 Minutes 5 Toes to Bar 10 Cal Bike, Row or Ski 15 Burpees AMRAP 12 Minutes 200m Sprint 100m Jog AMRAP 12 Minutes Jackie-AMRAP Style 1000m Row or Run 50

LEARN MORE
WOD 8/13/19
WOD 8/13/19

15 Minutes to Heavy Clean and Jerk Then…. From the 2019 Crossfit Games THE STANDARD-18 Min Cap Grace- 30 Clean and Jerks 135/93 30 Muscle Ups (50 pull +50 push) Isabel- 30 Snatches 135/93   Tia Toomey and Matt Fraser, Crossfit Games Champions

LEARN MORE
Competition/Skill WOD Week 10
Competition/Skill WOD Week 10

TWOW: 20 Minute Run, Fartlek Style (400m at 80%, followed by 200m at 50%) or if no way to calculate distance, 1:20 at 80%, 0:30 at 50% Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict

LEARN MORE
Endurance 8/11/19
Endurance 8/11/19

9 am- Olympic Lift with Coach TJ 10 am – Endurance with Coach Foose *No Yoga Today Endurance: AMRAP 35 Minutes 400m Run 15 Burpees 20 Ring Rows 20/15 Cal Bike 20/15 Cal Ski Erg 50 Double Unders  

LEARN MORE
8/10/19 CFWC 10 Year Anniversary WOD and Party!!!
8/10/19 CFWC 10 Year Anniversary WOD and Party!!!

8 am-10am_ Open Gym 10 am- Anniversary WOD 11am-3pm Food, Games and Party!!  Please bring a side dish if you feel inclined 10 Year Anniversary WOD: 10 Rounds 5 HSPU or Push Press 95/63 Barbell or 50/35 DB 10 Pullups 15 Sit Ups 20 Air Squats 200m Run Thank you so much to all of

LEARN MORE
WOD 8/6/19
WOD 8/6/19

EMOM 7 Minutes 3 Snatch, work up heavier every minute Then…. AMRAP 15 Minutes 3 Bar Muscle Ups 5 Power Snatch 135/93 7 Burpees Over Bar 100′ Sandbag Carry (must be held in front, not on shoulder) 100/75      

LEARN MORE
Competition/Skill WOD Week 9
Competition/Skill WOD Week 9

TWOW: 1200m Run, 800m Run, 600m Run, 400m Run, 200m Run Rest 2 Minutes between each, RPE 7-8 Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Gymnastics

LEARN MORE
Endurance WOD 8/4/19
Endurance WOD 8/4/19

9 am- Olympic Lifting with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order 40 Minute Cap 25 Strict Pullups 50/40 Cal Bike 75 Push Up 150 Sit Up 1000m Ski 1000m Row 1 Mile Run *Max Burpees with Remaining Time* Dan Gardo at the 2019 Crossfit Games

LEARN MORE
WOD 7/30/19
WOD 7/30/19

Jerk 1-1-1 Then….. AMRAP 17 Minutes 3 Rope Climbs 6 Muscle Ups 9 Hang Power Cleans 135/93 12 Jerks Lydia Valentin from Spain      

LEARN MORE
Competition/Skill WOD Week 8
Competition/Skill WOD Week 8

TWOW: 5 x 400m Run with 200m walk recovery at 80% 5 x 200m Run with 100m walk recovery at 90% Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both

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