Endurance WOD 3/28/20, Virtual Yoga at 10am, P3 Meal Pick up 8-9am
Endurance WOD 3/28/20, Virtual Yoga at 10am, P3 Meal Pick up 8-9am

Virtual Yoga at 10am.  https://us04web.zoom.us/j/824092067?pwd=QS95cEszV05aSm9rUUZlbHQyZ2hZUT09 Meeting ID: 824 092 067 Password: 865406 At Home, Rainy Day Endurance WOD: No Virtual Class AMRAP 12 Minutes 5 Pushups 10 Sit Ups 15 Air Squats As Many Burpees as Possible in 7 Minutes EOMOM 12 Minutes Odd Minutes: Wall Sit Hold Even Minutes: Plank Hold

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Virtual and No Equipment At Home WOD 3/28/20
Virtual and No Equipment At Home WOD 3/28/20

9 am Virtual WOD: 15 Minute Body Building: 3 Sets of the following, Super Set Style a. SA Pec Flies -20 per arm b. SA Reverse Flies- 20 per arm c. SA Hammer Curls- 20 per arm d. SA OH Tricep Extensions 20 per arm Then….. AMRAP 15Minutes 50 High Knees or 50 Mountain Climbers

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Virtual Class and No Equipment WOD 3/26/20
Virtual Class and No Equipment WOD 3/26/20

Virtual Class WOD 7am, 12 Noon, 4pm AMRAP 14 Minutes 20 SA DB Push Press Rt 20 SA DB Push Press Lt 20 DB Front Squats 40 SA Alt DB Thrusters (Switch at the top) No Equipment WOD AMRAP 14 Minutes 200m Run (45 seconds if no way to measure) 15 Plyometic (explosive) pushups 20

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3/25/20 Virtual WOD + @home version
3/25/20 Virtual WOD + @home version

Virtual WOD: 7am – 12noon- 4pm 50-40-30-20-10 Double Unders Russian Twists, 20/14 or anything close to this   Then..   10-20-30-40-50 Double Unders Side plank Raises (split reps: 5/5, 10/10……)   @Home Body Weight Version 50-40-30-20-10 Lateral Jumps Russian Twists, no weight   THEN…   10-20-30-40-50 Lateral Jumps Side Plank Raises (split reps up)  

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Virtual Class and no equipment WODs 3/24/20
Virtual Class and no equipment WODs 3/24/20

Virtual Class: 7am, Noon, 4pm Morgantine: Happy 28th Birthday to Morgan Jaffe 2 Rounds for time 28 Burpees 28 SA Floor Press Rt 28 SA Floor Press LT 28 Front Rack Backward Lunges 28 Goblet Squats At home, no equipment WOD: 2 Rounds for time 28 Burpees 28 Pushups 28 V Ups 28 Backward Lunges

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@ Home WOD 3/23/20
@ Home WOD 3/23/20

Zoom classes: 7am – 12noon – 4pm Check your email approximately 10 minutes before class.  Be sure to check the email that we have on file in Zen Planner. Follow the link and enjoy the workout !   “Secret Service Snatch Test” 10 minutes to achieve 200 snatches using either a KB or DB. then….  

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At Home WOD 3/21/20
At Home WOD 3/21/20

EMOM Cardio 15 Minutes 5 Burpees (Scale to 3) and 16 jumping Lunges (scale to backward lunges) Then…. EOMOM 10 Minutes Odd Minutes: 20 Bicycle Crunches Even Minutes: 45s Front Plank  

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Announcement 3/19/20

In accordance with Governor Tom Wolfe’s order, CFWC will be closed indefinitely as of 8pm tonight. We will be open for equipment pickup tomorrow 3/20/20 from 11am-1pm.  Look forward to online zoom classes for members only

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@Home WOD 3/20/20
@Home WOD 3/20/20

@ home WOD 8 Rounds of each exercise( 20 sec on/10 sec off) Tabata sprints outside Tabata Side Plank, alt sides for 8 rounds (4 rounds each side) Tabata Mountain Climbers Tabata Handstand Shoulder Touches            

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WOD 3/19/20
WOD 3/19/20

15 Min to Heavy Thruster. Then: 4 Rounds for time 20 Thrusters 75#/53# 35 Double Unders ——————————————- At Home WOD 50 Double Unders / 25 Tuck jumps 50 jumping squats 50 DU/ 25 Tuck jumps 40 jumping squats 50 DU/25 tuck jumps 30 jumping squats 50 DU / 25 tuck jumps 20 jumping squats 50

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