WOD 9/10/15

Front Squat 3-3-3 Then: 5 Rounds for Time: 10 Hang Squat Clean 135/95# 20 Push Ups 10 Pullups Post Loads and Times to comments and ZEN:

LEARN MORE
WOD 9/9/15

1A. RDL: 3 x 3 1B. Strict Weighted Pullup: 3 x 3 Then.. 3 Rounds: 15 Deadlifts, 225/153 50 DU 15 Toes 2 Bar Happy Birthday Heather!    

LEARN MORE
WOD 9/8/15

Back squat 8 RM, then 2×8 @90% of 8 RM Then…. 10 Minute Ladder 1,2,3,4,5,6,7,8……….. Bar Muscle Up Snatch (full squat depth)135/93     Abmat, Laura, Turkey Bacon and Sean at their last competition

LEARN MORE
WOD 9/7/15

Kicking back and watching the Rocky movie legacy unfold I was inspired. We enjoy the fruits of Labor day from those who have fought and toiled in this great country before us. Enjoy your day and this little old school number. “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps)

LEARN MORE
WOD 9/6/15

**NO OLY CLASS** 9am Open Gym 11am Endurance 3 ROUNDS 800m run 50 DU 25 Wall Ball Shots, 20/14 10 Press Press, 115/73 *Row 1000m During workout Happy Birthday Gary Ham & Cheese

LEARN MORE
WOD 9/5/15

Labor Day Weekend Memorial WOD. “Hotshots 19“ Six rounds for time of: 30 Squats 19  Power cleans 135/95 7 Strict Pull-ups 400 Meter Run Normal Class Times 8am 9am and Open Gym at 10am. There will be a 60 Minute time cap for each class. We will Start each session at 8:15, 9:15 and 10:15.

LEARN MORE
WOD 9/4/15

Power Snatch: 3-3-3 Then… “WWPF” AMRAP 18 Minutes 30 Deadlifts, (partner holds deadlift), 225/153 20 Synchronized Burpees 10 Muscle Ups, (mix anyway) Happy Birthday Foose!  

LEARN MORE
Labor Day Weekend Schedule

Friday September 4: Normal Schedule Saturday September 5: Normal Schedule Sunday September 6: 10am open Gym (NO OLY CLASS) 11am Endurance Monday September 7th: 9:30am 12noon 4pm *Our Back Squat program will continue Tuesday September 8th 

LEARN MORE
WOD 9/3/15

Over Head Squat 2-2-2 Then: 12 min AMRAP of 7 Squat Cleans 155/105 15 Kettle Bell Swings (70/53) 30 Double Unders Post Loads and Rounds completed to ZEN and Comments:

LEARN MORE
WOD 9/2/15

1a RDL: 3 x 5 1B Weighted Pullup: 3 x 5 Then.. For Time: 800m Run 30 Ring Dips 15 Snatches, 135/93 30 c2b Pullups 800m Run The Hulk    

LEARN MORE
WOD 9/1/15

Power Clean 3-3-3 Then…… Open WOD 14.4 AMRAP 14 Minutes 60 Calorie Row 50 Toes to bar 40 Wall Balls 10′ 30 Power Cleans 135/93 20 Ring Muscle Ups Team Jane and the Giuntas  

LEARN MORE
WOD 8/31/15

Congratulations to all those who competed this weekend! We’re so proud of you all! Work up to 8 rep max Back Squat, then 2 sets of 8 @90% of your new 8 rep max. Then: 200m Med Ball Run 20/14 12 Deficit Strict HSPU (use 45/35lb plate) 200m Med Ball Run 10  Deficit Strict HSPU 200m Med

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