WOD 2/4/20-New Classes Start Today!!
WOD 2/4/20-New Classes Start Today!!

EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then…. AMRAP 17 Minutes 500m Row or 400m Run 40 DB Snatches 50/35 20 DB OH Lunge 10 Sandbag Over Shoulder 100/75 5 Rope Climbs New classes start today!!! Fit4All at 8:30am and Bodybuilding at 5:30pm!   Fit4ALL Workout of the Day AMRAP 30 Minutes 2 Minutes

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Endurance WOD 2/2/20
Endurance WOD 2/2/20

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 20 Pullups 30 Barbell Thrusters 45/33 40 KB Swings 53/35 50 Double Unders *Every 5 Minutes Run 400m or Row 500m or 20 Burpees Get your workout in before the Super Bowl snacks!

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WOD 1/28/20
WOD 1/28/20

Clean 2-2-2 Then……. Mamba– In honor or Kobe, Gigi, John, Alyssa, Keri, Sarah, Payton, Christina, and Ara AMRAP 18 Minutes 5 Muscle Ups 8 Power Cleans 185/123 24 Box Jumps 30/24 13 Burpees Kobe and Gigi The Mamba WOD was created by Crossfit Invictus in 2016 in honor of Kobe’s retirement.  The 13 reps were

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Endurance WOD 1/26/20
Endurance WOD 1/26/20

9am-Olympic Lift Technique with Amie 10am-Endurance WOD with Brian 11:15am- Yoga with Brantlee Endurance WOD Ring RowBarbara 5 Rounds 20 Ring Rows 30 Pushups 40 SitUps 50 Air Squats *400m Run or 500m Row after each round

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WOD 1/24/20- Non Partner Friday
WOD 1/24/20- Non Partner Friday

15 Minutes to a Heavy Power Clean Then…… AMIE-Palooza AMRAP 15 Minutes 13 Wall Climbs 13 Power Cleans 155/103 13 Cal Ski 13 Toes Through Rings *Every 3 minutes 2 Rope Climbs Happy 26th birthday to Coach Amie!!!  

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