Endurance WOD 1/19/20
Endurance WOD 1/19/20

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am-Yoga with Brantlee Endurance WOD: AMRAP 40 Minutes 500m Row 75 Double Unders 30 Medicine Ball Cleans 20/14 20/15 Cal Bike 20/15 Cal Ski *Must accumulate either 100 Burpees or 200 Jumping Squats throughout*    

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WOD 1/18/20
WOD 1/18/20

15 Minutes to a Heavy Clean Then….. The Tolbert 27 Chest to Bar Pullups 27 Squat Cleans 135/93 27 Burpee Box Jumps 24/20 Happy 27th birthday to TJ!!!

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WBPF 1/17/20
WBPF 1/17/20

With a 35 Minute Running Clock: Partner Snatching Elizabeth 42-30-18 Hang Snatches 115/83 Ring Dips Then…. Partner Annie 100-80-60-40-20 Double Unders Sit Ups Then….. With Remaining Time, AMRAP Relay: 2nd partner can start when 1st partner finishes bike, cannot pass partner 10/7 Cal Bike or Ski 15 Burpees 1 Rope Climb 18′ Crossfit Games Partner

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WOD 1/14/20
WOD 1/14/20

EMOM 7 Minutes- Work up heavy in the complex 1 Clean 1 Hang Clean 1 Jerk Then….. Happy 33rd Birthday to Aaron Flythe! 11 Rounds 3 Ring Muscle Ups 3 Power Cleans 185/123 3 Jerks

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Endurance WOD 1/12/20
Endurance WOD 1/12/20

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 30 Minutes 800m Run or 1000m Row 30 Burpees 20 Cal Bike or Ski 3 Rope Climbs or 15 Pullups or Ring Rows        

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WBPF 1/10/20
WBPF 1/10/20

WBPF- In Any Order, no break between AMRAP 12 Minutes Relay Style 20 KB Suitcase Deadlifts 70’s/53’s 100′ Farmer’s Carry 100′ Front Rack Carry *Partner Ski for Calories* AMRAP 12 Minutes 20 Alt Sandbag Over Shoulder 100/75 30 Alt Burpee Box Jumps 24/20 40/40 Double Under Relay AMRAP 12 Minutes Max Cal Bike, switch every

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WOD 1/7/20
WOD 1/7/20

EMOM 7 Minutes 2 Snatch Pulls 1 Snatch Then….. In any order, no break between: AMRAP 9 Minutes 10/8 Cal Ski 3 Bar Muscle Ups or 7 Pullups Then….. AMRAP 9 Minutes 10 Snatch 135/93 15 Burpee over bar Group On ramp starts Jan 13th!! Tell your friends!

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Competition/Skill WOD Week 28
Competition/Skill WOD Week 28

TWOW: 2x800m run at RPE 7, rest 1:1 4x200m sprints at RPE 9, rest 2 minutes Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5

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Endurance WOD 1/5/20
Endurance WOD 1/5/20

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am-Yoga with Brantlee Endurance WOD  AMRAP 35 Minutes 10 Strict Pullups 20 Pushups 30 Weighted Box Step Ups 53/35 or Pistols (unweighted) 40 Sit Ups 800m Run or 1000m Row or 800m Ski or 40 Cal Bike  

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Endurance WOD 12/29/19
Endurance WOD 12/29/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Amie 11:15 am- Yoga with Brantlee Endurance WOD: In any order, can be broken up or done straight through 200 Air Squats 200 Double Unders 100 Ring Rows 75 Box Jump Over 24/20 50 KB Swings 53/35 Run 1 Mile/Row 2K, Bike 85/75 or

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12 Days of CFWC- 6am, 8 am and 10 am classes!
12 Days of CFWC- 6am, 8 am and 10 am classes!

12 DAYS OF CFWC   One Muscle Up   Two Heavy Thrusters 135/95 and one muscle up   Three Handstand Pushups, 2 heavy thrusters and one muscle up   Four Kettle Bell Swings 70/53, 3 hspu, 2 heavy thrusters….   Five Golden Ring pullups, 4 kb swings, 3 hspu….   Six Knees to elbows, 5 golden ring pullups,

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