WOD 7/13/17
WOD 7/13/17

Snatch 3-3-2-2-1-1-1   Then: 15 Min AMRAP:   Rounds 1-3 7 Snatch 95/63# 5 Pullups 10 Pushups 15 Squats   Rounds 4-6 8 Snatch 115/83# 5 Pullups 10 Pushups 15 Squats   Rounds 7-9 9 Snatch 135/93# 5 Pullups 10 Pushups 15 Squats   Rounds 10 to …..WTF 10 Snatch 155/113# 5 Pullups 10 Pushups

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New Member Login Page
New Member Login Page

Now you never have to leave our site to sign into class, pay bills, or check the status of your membership. Just Select Member Login on the Top Menu and sign into ZEN from our site.  

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New Web Site Now Live
New Web Site Now Live

We have Updated our Site.     Let us know what you think and if there is anything you want to see on the new site.   All photos that we took over the past two months can be found HERE.   I know a few of you (see below) have been asking.    

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New Lifting Area
New Lifting Area

CFWC has updated and improved the lifting area.   This change will allow better flow for our Group Crossfit Classes while giving the Oly lifters some more space.  

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WOD 7/6/17
WOD 7/6/17

Dead Lift 3-3-3   Then:   5 Rounds   30 Double Unders 20 Kettlebell Swings 53/35lbs 10 DeadLifts 225/153   Post Loads and Times to ZEN and Comments:  

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WOD 7/1/17

Push Press 3-3-3   Then:   14 min amrap   200 meter run 14 Box Jumps 7 Push Press (135/93) 14 Pullups   Post Loads and Times to ZEN and Comments:  

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WOD 6/29/17
WOD 6/29/17

Power Clean 3-3-2-2-1-1-1   then:   20 Burpees over Bar 25 Power cleans (135/93) 30 Med Ball Situps 800 Meter Run 30 Med Ball situps 25 Power Cleans 20 Burpees over Bar   Post Loads and Times to ZEN and Comments:  

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WOD 6/24/17

Back Squat   3-3-3   Then   21 Pull-ups 21 KettleBell Swing (53/35) 30 KettleBell Walking lunge (53/35) 18 Pull-ups 18 KettleBell Swing 30 KettleBell Walking lunge 15 Pull-ups 15 KettleBell Swing 30 KettleBell Walking lunge 12 Pull-ups 12 KettleBell Swing 30 KettleBell Walking lunge 9 Pull-ups 9 KettleBell Swing 30 KettleBell Walking lunge 6

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WOD 6/22/17

Hang Squat Clean 2-2-2   Then:   12 Min AMRAP of:   5 Hang Squat clean 155/113 7 Burpee Over Bar 10 Wall Balls   Post Loads and Times to Zen and Comments:  

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WOD 6/17/17

Deadlift 2-2-2   Then:   5 Rounds of:   6 Deadlifts 275/183 9 Toes to Bar 12 Box Jumps   Post Loads and Times to ZEN and Comments:  

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