WOD 3/3/15

15 Minutes to a heavy Hang Snatch double Then…. 9-7-5 Ring Muscle Up Hang Snatch 115/83 Some of the lovely CFWC ladies post 15.1 and 15.1A  

LEARN MORE
WOD 3/1/15

9 am- Open Gym/Open WOD 15.1 10 am- Open Gym and Olympic Lifting Class 11 am- Endurance WOD (No Open Gym) Cash In: 50 Double Unders 45-30-15 Wall Ball 20/14 KB Swings 53/35 Burpees Cash Out: 50 Double Unders Don’t forget, Open WOD 15.1 and 15.1A scores are due Monday night at 8pm.  Sign up

LEARN MORE
WOD 2/28/15

  The Crossfit Open 15.1 WOD RX Version, including RX Masters up to age 54 With a 15 Minute Running Clock AMRAP 9 Minutes 15 Toes to Bar 10 Deadlifts 115/73 5 Snatches Minutes 9:00-15:00 Max Clean and Jerk Scaled/Masters 54+/Teens Version Weight is 85/55 Sign up for the open at Games.Crossfit.Com  

LEARN MORE
WOD 2/24/15

15 Minutes to work up to a heavy snatch single Then….. AMRAP 8 Minutes Burpee Bar Muscle Ups OR 8 Minutes of Burpee Pullups   Ashley (Cliff) getting set up to snatch  

LEARN MORE
WOD 2/17/15

This WOD will be done by many Crossfit gyms across Pennsylvania today, and some in other states as far down as Florida.  It is done to honor the life of Jimmy Fordyce, a local Marine, who, 9 years ago died serving our country.  Thank you for your service, Jimmy. AMRAP 20 Minutes 9-7-5 Snatch 145/85

LEARN MORE
WOD 2/10/15

EMOM 7-work up heavier every minute 2 Snatches (power or full) 3 OHS Then…. 30 Ring Muscle Ups for Time Every 2 Minutes: 2 Snatches (full depth) 185/133 Scale if not doing jumping muscle up or muscle up variation = 50 Pullups, 50  Ring Dips, broken up any way, with 2 Snatches every 2 minutes

LEARN MORE
WOD 2/8/15

10 am- Olympic Lifting Class and Open Gym 11 am- Endurance WOD Luke For time: Run 400 meters 155/105lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20/14lb. ball Run 400 meters 53/35lb kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155/105lb.

LEARN MORE
WOD 2/3/15

Push Press 3-3-3 Then…. The Cherie Bro Bane Wisey 21-15-9 OHS 115/73 Sit Ups Push Press *40 Double unders after the set of 21, 15 and 9*   Happy birthday to the gorgeous Cherie, the amazing Jane Jane Bo Bane, and the red bearded Wiser!

LEARN MORE
WOD 2/1/15

10 am- Olympic Lifting Class 11 am- Endurance 100 Double Unders 50 Pullups 50 Sit Ups 50 KB Swings 70/53 50 Supermen 50 Box Jumps 24/20 50 Burpees 100 Double Unders Run 1 Mile Happy birthday to Debbie G, The Honeybadger!  

LEARN MORE
WOD 1/31/15

AMRAP 7 Minutes 150m Row 10 Burpees 3 Minute Rest AMRAP 7 Minutes 5 Pullups 10 Pushups 15 Air Squats 3 Minute Rest AMRAP 7 Minutes 150m Row 10 Burpees 3 Minute Rest AMRAP 7 Minutes 5 Pullups 10 Pushups 15 Air Squats   Happy birthday to Steph, AKA Skunky Brewster!!  

LEARN MORE
WOD 1/27/15

15 Minutes to Heavy Hang Clean Double Then…… AMRAP 3 Minutes 3 Hang Cleans (anyway) 185/133 5 Box Jumps 30/24 7 Chest to Bar Pullups 3 Minute Rest Then…. AMRAP 5 Minutes 3 Hang Cleans  (anyway) 195/143 5 Box Jumps 30/24 7 Chest to Bar Pullups 5 Minute rest Then….. AMRAP 7 Minutes 3 Hang

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