WOD 4/24/19
WOD 4/24/19

Deadlift: Test 1RM   Then….   3 Rounds: 1:00 Wall Sit, 70/53 21 OHS, 70/53 (Switch arms as needed)   1:00 Handstand Hold 15 Strict Handstand Push-ups   1:00 Dead Hang Hold, 20/14 9 Strict Pull-ups, 20/14     The Hutch WOD is this Sunday 4/28!      

LEARN MORE
WOD 4/23/19
WOD 4/23/19

15 Minutes to work up to heavy Clean and Jerk Then….. AMRAP 17 Minutes 400m Run 3 Rope Climbs 18′ 1 Clean and Jerk 225/153 or 85% of Part 1  

LEARN MORE
WOD 4/22/19
WOD 4/22/19

Tempo Back Squat: 5-5-5 3s drop 3s pause 3s up Rest 2-3 min between (build a little from last week) Then… 2 rounds for time 50m DB Walking Lunge 50’s/35’s 50 Burpees

LEARN MORE
Endurance WOD 4/21/19
Endurance WOD 4/21/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian Endurance WOD: AMRAP 35 Minutes 50 Double Unders 40 Situps 30 Weighted Box Step Ups 45/25lbs 20 Burpee onto plate 45/25 10 Wall Climbs 400m Run  

LEARN MORE
WOD 4/19/19
WOD 4/19/19

WWPF   42 Ground 2 OH, 155/93 30 Planking Burpees (partner holds plank/mix anyway) 18 Strict Pull-ups (partner hangs from bar/ mix anyway)   30 Ground 2 OH, 185/123 30 Alt Target Burpees 18 Alt Strict Pull-ups   18 Ground 2 OH, 215/143 30 Synchronized Burpees Over Bar 18 Synchronized Strict Pull-ups   Time is

LEARN MORE
WOD 4/18/19
WOD 4/18/19

Front Squat   3-3-3   Then   4 Rounds 400 Meter Run 15 Kettle Bell Swings 70/53 21 wall balls   Post Loads and Times to ZEN and Comments:     CFWC Crew Post Butterfly run in 2017. There is still time to sigh up and support Mike Ciunci and his family  for the run

LEARN MORE
WOD 4/17/19
WOD 4/17/19

Bench Press: Test 1RM   Then…      Strict Diane 21-15-9 Deadlift, 225/153 Strict HSPU Then… CASH OUT: 50 Box Jumps, 24/20     Sign Up HERE

LEARN MORE
WOD 4/16/19
WOD 4/16/19

EMOM 7 Minutes 1 Snatch Pull 1 Snatch 1 Hang Snatch Then….. AMRAP 16 Minutes 15 Burpee Muscle Ups 30 Toes to Bar 15 Hang Snatch 115/73 30/25 Cal Bike    

LEARN MORE
WOD 4/15/19
WOD 4/15/19

Tempo Back Squat: 6-6-6 3s drop 3s pause 3s up Rest 2-3 min between Then… 15min AMRAP with a single DB 10 DB push press (5each arm) 50/35 10 DB Swings (5each arm) 10 DB 📦 Step-ups

LEARN MORE
Endurance WOD 4/14/19
Endurance WOD 4/14/19

9 am- Olympic Lift Technique 10 am- Endurance 11:15 am- Yoga Endurance: AMRAP 35 Minutes 10 Strict Pullups 20 Burpees 30 Wall Balls 40 Lunges *Every 5 Minutes run 400m (5:00, 10:00, 15:00, 20:00, 25:00, 30:00)* Don’t forget to watch Rob, Marco, Steph and Selena compete in the Crossfit Games Sanctional event, the Mid Atlantic

LEARN MORE
Fitness with Foose 4/13/19
Fitness with Foose 4/13/19

DB Elizabeth For Time: (Go FAST) 21-15-9 DB Power Cleans 50/35 Dips (Rings or off of a box or something about 20” off the ground. You can put the DB on your lap for added weight.) Rest 5min. (Repeat in reverse order… 9, 15, 21) “I say, you’re moving rather slow peasants.”

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