WOD 8/15/18
WOD 8/15/18

Bench Press: 4 RM 2 x 4 @ 85-90%   Then…   Tababa – 8 rounds of 20 seconds of max work followed by 10 sec of rest for each movement Cal Row Russian Twists, 20/14 Lateral Box Jump Overs, 20/16 Russian Alt Swings, 70/53     Sign up for our Free Trial Yoga Class

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WOD 8/10/18
WOD 8/10/18

WWPF FOR TIME: 3 Rounds 30 Hang Power Cleans, 135/93 (Partner holds Front Rack) 20 Weighted Push-ups, 45/25 10 Alt Burpee Box Jumps, 30/24   200m Med ball Run Relay, 20/14   2 Rounds 45 Front Squats, 135,93 (Partner holds front rack) 45 Pull-ups (Partner Hangs)   2oom Med Ball Run Relay, 20/14   1

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

Bench Press: 4 rm 2 x 4 @85-90%   Then….   3 Rounds of…. 3 min AMRAP Ladder: 1-2-3-4…. Thruster, 95/63 Toes 2 Bar *Rest 2 min between each round *Do not start over. continue working up the ladder during each AMRAP.           

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WOD 8/4/18
WOD 8/4/18

Deadlift: 3-3-3   Then…   “Elizabeth” 21-15-9 Power Clean, 135/93 Ring Dip            

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WOD 8/3/18
WOD 8/3/18

WWPF FOR TIME 100/100 DU Relay   Complete reps 1-2-3-4-5-6-7-8-9-10 Front Squat, 135/83 (Synchronized) Handstand Push-up  (partner holds HS)   100/100 DU Relay   Complete reps: 10-9-8-7-6-5-4-3-2-1 Shoulder 2 OH, 135/83 (Synchronized) Strict Pull-up (Partner hangs)   100/100 DU Relay                  

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WOD 8/1/18
WOD 8/1/18

Bench Press: 6RM 2 x 6 @ 85-90%   Then…   2 Rounds 2 Min Max KB Snatches, 70/53 1 min break 2 Min Max Target Burpees 1 Min Break 2 Min Max Cal Bike 1 Min Break   We lost a great friend of the CFWC community yesterday, RIP Hutch. We will honor you

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WOD 7/29/18
WOD 7/29/18

9am Oly (Coach Amie) Muscle Snatch Power Snatch + Snatch Snatch High pull   10am Endurance: 0:00 – 8:00 100m Sprint EMOM   10:00 – 18:00 AMRAP 10 Pullups 15 Pushups 20 Situps 25 DU   20:00 – Finish 1 Mile Run   Amie is Coaching Olympic Lifting this Sunday.    

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WOD 7/28/18
WOD 7/28/18

15 minutes  Work up to a heavy Turkish Get-up *Barbell, KB, DB, plate   Then..   For Time: 400m Walking Lunge, 50/35    

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WOD 7/27/18
WOD 7/27/18

0:00 – 13:00 13 minutes to Heavy Power Snatch   15:00 – Finish   Partner Diane 42-30-18 Deadlift, 225/153  (Partner holds top of DL) HSPU (Partner holds HS)   Then… (No set break between)   Partner Annie 50-40-30-20-10 DU Relay Partner Med Ball  Sit-ups, 20/14  (Over Box)          

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The Hutch 7/22/18
The Hutch 7/22/18

Olympic Lift Technique Class 9am The Hutch Hero WOD 10am Please join us today to honor our friend and CFWC member Dave Hutcheson.  He has been an integral part of our community for 4 years and an especially huge part of our endurance WOD community.  He has been battling cancer for all 4 of the

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WOD 7/20/18
WOD 7/20/18

WWPF 0:00 – 10:00 10 MIN AMRAP 7 Deadlifts, 275/203 7 Synchronized Burpees over bar *Partner 1 does all 7 DL in rd 1.  Partner 2 does all 7 DL in rd 2. Both partners do synchronized burpees over bar each around.   11:00 – 15:00 4 MIN AMRAP Max Effort Strict Pull-ups (partner hangs)

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