WOD 6/20/13

Deadlift 3-3-3 Then 200 meter run 21 sumo deadlift high pull (95/65) 21 push press (95/65) 200 meter run 15 sumo deadlift high pull (95/65) 15 push press (95/65) 200 meter run 9 sumo deadlift high pull (95/65) 9 push press (95/65) 7:30 Strength Class Post loads and times to comments:

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WOD 6/13/12

Hang Power Clean 5×3 Then 12 Min Amrap of: 2 Muscle Ups 4 Hand Stand Push Ups 8 Hang Power Clean (135/95) 16 Air Squat 7:30 Strength Class Post Loads to Comments:   This Father’s Day my family along with many of our friends will be participating in the Gary Papa 5k to support Prostate

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WOD 6/9/13

9am Yoga 10am Oly Lifting 11am Endurance 11am WOD 30 Min Amrap 400 Meter Run 15 Hang Power Snatch 95/65 15 Toes to Bar 15 Box Jumps 24/20 Post stuff to comments:

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WOD 6/8/13

DeadLift 5×2 Then 5 Rounds 200 Meter run 11 Burpee Deadlifts (53#/36#) Post Loads and Time to comments: No 10AM Open Gym today,  There will be a 7AM Open Gym instead:      

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WOD 6/6/13

Split jerk 3-3-3 Then 800 Meter Run 21 Clean and Jerk 135/95 400 Meter Run 15 Clean and Jerk 155/105 200 Meter Run 9 clean and Jerk 165/115 Post Time and Loads to Comments: Team CFWC will be heading down to the Mid Atlantic Regionals today.   The Competition starts Friday morning. We can follow

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WOD 6/1/13

Back Squat 5×3 Then Helen 3 Rounds 400 Meter Run 21 KettleBell Swings 12 Pullups Post times and Rounds to comments.

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WOD 5/30/13

Deadlift 3-3-3 Then 5 Rounds: 5 Deadlift (315/205) 10 Box Jumps (24/20) 15 Toes to Bar 7:30 Strength Class Post loads and times to comments:

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WOD 5/9/13

Snatch Balance 5×2 Then: “Nancy” Five rounds of: *400 meter run 15 Overhead squat 95/65 *Running sub will be offered by coach if rain is intense. 7:30 Strength Class Tonight Post Loads and Times to Comments:

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WOD 5/4/13

“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post Times To Comments:

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WOD 5/2/13

Push Press 5×3 Then: 3 Rounds of 400 Meter Run 21 Sumo deadlift high pull (75/55) 12 Handstand push-ups Strength class 7:30PM Post Loads and Times to comments.

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WOD 4/24/13

15 Min to Find 1 Rep Max Deadlift Then: 2 Rounds* 70 Double Unders 60 Sit-ups 50 Kettlebell swings 53/35 40 Pull-ups 30 Pushups *18 Min time cap 7:30PM Strong People Class this evening: Post Loads and times/reps to comments: Saturday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC

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WOD 4/18/12

Power Snatch 5-5-3-3-1-1-1 Then: 50 Double Unders 10 Power Snatch (135/95) 40 Double Unders 8 Power Snatch (135/95) 30 Double Unders 6 Power Snatch (135/95) 20 Double Unders 4 Power Snatch (135/95) 10 Double Unders 2 Power Snatch (135/95) Rest 1 Min 2 Min ME Perfect Pushups 7:30 Strength Class Tonight Post loads and times

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