WOD 11/13/18
WOD 11/13/18

15 Minutes to a Heavy Clean Double (does not have to be TNG) Then…. Smackie-As Fast as Possible 1000m Row or Run 50 Wall Balls 30 Burpee Pullups Cash Out: 2 Minutes ME Assault Bike Ann Babb (Ann-imal) winner of Masters RX!  

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Competition/Skill WOD Week 26
Competition/Skill WOD Week 26

TWOW: 5x 400m Run at RPE 8, rest as needed to stay within 5 seconds for each 400m 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

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Endurance 11/11/18- No Yoga Today
Endurance 11/11/18- No Yoga Today

9 am- Olympic Lift Technique with TJ 10 am- Endurance With Brian No Yoga Today Endurance: 5 Rounds 600m Run 30 Sit Ups 15 Pullups 15 Pushups 30 Double Unders *Must bike 40/30 Cal during workout*   Nicole B during Barbells for Boobs!

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Barbells for Boobs Today! No Regular Classes 11/10/18
Barbells for Boobs Today! No Regular Classes 11/10/18

Grace 30 Clean and Jerks for Time RX 135/93 Scaled 115/73 Masters RX 50-59 years old 105/73 Masters RX 60+ 95/63 Doors will open at 8:15am and Registration will start at 8:30am. First heat is at 9:15. We will run heats every 15 minutes until around 1pm. We recommend you show up at least half

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WOD 11/6/18
WOD 11/6/18

15 Minutes to Heavy Snatch Triple (do not have to be touch and go) Then…. 3 Rounds 50 Double Unders 20 DB Hang Snatch 50/35 10 Burpee Muscle Ups Barbells for Boobs is this Saturday, Nov 10th!  

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Competition/Skill WOD Week 25

TWOW: 2 Mile run RPE 7 Then, 10x 100m striders at RPE 5 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 Strict HSPU (both

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Endurance WOD 11/4/18
Endurance WOD 11/4/18

9 am- Olympic Lift Technique with Amie 10 am- Endurance WOD with Special Guest Coach Amie 11:15- Yoga with Brantlee Endurance- 40 Minute Cap In Any Order (must complete all of one movement before moving on): 1.5 Mile Run or 2,500m Row 100 Wall Balls 10ft/9ft 400m Prowler Push 135/95 400m Farmer Carry 70’s/53’s 200

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WOD 10/30/18
WOD 10/30/18

15 Minutes to heavy complex 1 Snatch + 2 Hang Snatch Then….. AMRAP 17 Minutes 50 Cal Row 40 Burpees 30 Cal Bike 20 Snatch 135/93 Max Effort Ring Muscle Ups in Remaining Time Congrats to Brian and his brother John on finishing the Marine Corps Marathon!!    

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Competition/Skill WOD Week 24
Competition/Skill WOD Week 24

TWOW: 4x400m runs at RPE 7.  200m recovery jog at RPE 3 in between each 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 Strict

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Endurance WOD 10/28/18
Endurance WOD 10/28/18

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Special Guest Coach TJ *No Yoga. It will continue next Sunday at 11:15 Endurance AMRAP 35 Minutes 50 Double Unders 25 Burpees 15 Goblet Squats 53/35 10 C2B Pullups 800m Run, or Row or 30 Cal Bike Our very own endurance coach, Brian is

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Mole Day WOD 10/23/18
Mole Day WOD 10/23/18

EMOM 7 Minutes 2 Hang Power Cleans 1 Jerk Then…. Mole Day! AMRAP  15 Minutes 6 Muscle Ups 10 Power Clean and Jerk 165/113 23 Box Jump Over 24/20 Join CFWC in town for the Halloween Parade this Wednesday!  

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Competition/Skill WOD Week 23
Competition/Skill WOD Week 23

TWOW: 8x 200m runs at RPE 7, 100m walk recovery 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 Strict HSPU (both every minute) -3x

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