WOD 11/29/18
WOD 11/29/18

Deadlift 3-3-3   Then:   12 Min Ladder   3 Thrusters 95/63 3 Power Snatch 95/63 3 Toes to Bar   6 Thruster 6 Power Snatch 6 Toes to Bar   9 Thrusters 9 Power Snatch 9 Toes to Bar   12 Thrusters 12 Power Snatch 12 Toes to Bar   15 Thruster 15 Power

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WOD 11/22/18
WOD 11/22/18

Happy WODS-GIVING A Thanksgiving Event with All the Ladies 8AM AND 10AM CLASSES ONLY TODAY   Menu and Instructions   Appetizers with Fran:   800 meter run To Fran’s   1 Helping of: 15 Thrusters 15 Pullups   1st Course with Kelly:   600 meter run to Kelly’s   1 Plate of: 30 wall balls

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WOD 11/15/18
WOD 11/15/18

Hang Clean 2-2-2   Then:   Nasty Girls:   3 Rounds For Time 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans 135/95   Post Loads and Times to ZEN and Comments:  

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WOD 11/8/18
WOD 11/8/18

Jerk 3×3   Then   6 Rounds of:   200 Meter Run 7 Clean and Jerk 135/93 10 Toes Through Ring   Post Loads and Times to Zen and Comments:  

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WOD 11/3/18
WOD 11/3/18

DeadLift 3-3-3   Then:   21-15-9-15-21   Dumbell Burpee Deadlift 50/35 Box Jumps 24/20   Post Loads and Time to ZEN and Comments:  

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WOD 11/1/18
WOD 11/1/18

Back Squat 3-3-3   Then   21-15-9 reps of:   Front Squats 115#/83# Burpee Pull-ups   Post Loads and Time to ZEN and Comments:  

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WOD 10/25/18
WOD 10/25/18

Snatch 2-2-2   Then   13 Min AMRAP of:   7 Power Snatch 135/93 8 Front Rack Lunges 135/93 9 Toes to bar   Post Loads and Times to ZEN and Comments:  

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

Front Squat 3×5   Then:   30 Med Ball Cleans (20/15) 30 Dips 30 Med Ball Cleans 30 Pullups 30 Med Ball Cleans 30 Pushups 30 Med Ball Cleans   Post Loads and Times to Zen and Comments:  

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WOD 10/13/18
WOD 10/13/18

DeadLift   3-3-3   Then:   In 15 Min:   Perform a 750 Meter Row   Then an AMRAP of:   12 Wall Balls 9 KB Swing 2 Pood/1.5 pood 6 Burpees   Post Loads and Times to ZEN and Comments:  

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WOD 10/11/18
WOD 10/11/18

Front Squat 3×5   Then:   5 rounds of:   7 Burpee Pullups 10 Power Snatch 95/63 21 Double Unders   Post Loads and Times to Zen and Comments:

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Barbells For Boobs   11/10/18
Barbells For Boobs 11/10/18

Barbells for Boobs has saved many lives by providing access to those who normally would not have it. CFWC will be doing the workout “Grace” in heats throughout the day.  Prizes will be given to those who raise the most money, as well as those who have the fastest Grace times. There will be a

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WOD 10/4/18
WOD 10/4/18

Front Squat 3×5   Then:   Power Elizabeth   21-15-9 Power Cleans(135/93) Ring Dips   Post Loads and Times to Zen and Comments:  

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