WOD 11/19/14

Skill WOD: 8 min Handstand walks Double under OR Triple Under Practice *Switch Movements every Minutes Then… 12 Min AMRAP 4 Handstand Pushups 8 KB Swings, 70/53 12 C2B Pullups Then…. Tabata Front Planks: 8 rounds of 20 sec of work / 10 sec rest *Add 5-10lbs on your upper back if you made it

LEARN MORE
WOD 11/18/14

EMOM 7 1 Snatch 2 Hang Snatch Then…. Bar Muscle Up/Power Snatch Amanda 9-7-5 Burpee Bar Muscle Up Power Snatch 135/95 Happy birthday to Justin Case!  

LEARN MORE
WOD 11/17/14

                    Congrats to our Podium Finishers from Lumber Jack Games! Starting a new cycle of Front Squat 3 sets x 5 repetitions  (3 sec pause on the 1st – 3rd & 5th repetitions of each set) Then: “Elizabeth” 21 – 15 – 9 Squat Clean 135/95

LEARN MORE
WOD 11/16/14

10am: Olympic Lifting 11am: Enduro WOD 5 Rounds 50 Double Unders 10 OHS, 95/63 10 Burpee Pullups *Cash out: 1 mile run   Marco, in the dark place  

LEARN MORE
WOD 11/15/14

1000 m Row 10 Snatches 135/93 10 Snatches 155/105 10 Snatches 185/133 400m Run *Snatches are any way* Coach Brian on his way to winning the rowing WOD at Rally in the Valley  

LEARN MORE
WOD 11/14/14

Clean & Jerk: 2-2-2-2 Then… Complete Partner AMRAP in 15 minutes 10 Deadlifts, 275/205 20 HSPU 30 Box Jumps, 24/20 *Rope Climb Ladder: Add 1 rope climb to the end of each around                         Coach Jenny, Nikki and Kim will all be lifting Saturday

LEARN MORE
WOD 11/13/14

Back Squat 3-3-3 Then: 600 Meter Run 50 Double Unders 50 Kettle Bell Swings 50 Air Squats 400 Meter Run 30 Double Unders 30 KettleBell Swings 30 Air Squats 200 Meter Run 10 Double Unders 10 Kettle Bell Swings 10 Air squats Post Loads and Times to Zen and Comments:  

LEARN MORE
WOD 11/12/14

Skill WOD: 10 Minutes of Handstand Walk Practice Then… 3 Rounds: 15 min cap 7 Power Snatches, 155/103 14 Burpees over bar 21 OH Walking Lunges, 45/25 Then.. Tabata Front Planks: 8 rounds of 20 seconds of work, 10 seconds of rest HAPPY BIRTHDAY TO JON-PAUL!        

LEARN MORE
WOD 11/11/14

In observance of Veteran’s Day: Hammer 5 Rounds 5 Power Cleans 135/93 10 Front Squats 5 Jerks 20 Pull-ups Rest exactly 2 Minutes between each round   U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat

LEARN MORE
WOD 11/10/14

TEST: 1 RM Bench Press Then.. 8 Min AMRAP 20 Double Unders Kb Snatch Ladder (2-4-6-8-10……) , 70/53 Nice Job to all the CFWC athletes this weekend!

LEARN MORE
WOD 11/09/14

10am: Olympic lifting 11am: Endur0 WOD AMRAP 30 Minutes 5 pullups 10 Pushups 15 Air Squats *Must Run AND Row 1200m during the AMRAP Jim Fris, Amy Greco, Doug Claney all placed in their age groups. CONGRATS!

LEARN MORE
WOD 11/8/14

Good luck to all those competing today and tomorrow! EOMOM 16 min 10 box step-ups 24/20 10 Thrusters 75/53

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