Mole Day WOD 10/23/18
Mole Day WOD 10/23/18

EMOM 7 Minutes 2 Hang Power Cleans 1 Jerk Then…. Mole Day! AMRAP  15 Minutes 6 Muscle Ups 10 Power Clean and Jerk 165/113 23 Box Jump Over 24/20 Join CFWC in town for the Halloween Parade this Wednesday!  

LEARN MORE
WOD 10/22/18
WOD 10/22/18

TEST 1 rep max Front Squat! Then… 20-18-16-14-12-10-8-6-4-2 reps, for time of: Dumbbell Snatch, pick load Push-up

LEARN MORE
Endurance WOD 10/21/18
Endurance WOD 10/21/18

9 am- Olympic Lift Technique with Amie Muscle Snatch+ OHS Warmup Snatch 75-85% 4×3 1 Power Clean + 2 Split Jerk 75% x3 sets 10 am- Endurance with Brian 5 Rounds 100m Farmer Carry 70s/53s 400m Run 50 Double Unders *Must row 1000m and Bike 50/35 Calories during WOD* 11:15 Yoga with Brantlee  

LEARN MORE
WOD 10/20/18
WOD 10/20/18

Bench Press 2-2-2 Then…. AMRAP 15 Minutes 20 Pullups 20 Barbell Lunge 95/63 20 Burpee Over Bar 200m Run    

LEARN MORE
WOD 10/19/18
WOD 10/19/18

WWPF   CASH IN: 2K Row   “Diannie” 50/50 DU Relay 18 Deadlifts, 225/153 (mix reps anyway) 9 Strict Synchronized HSPU   40/40 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   30/30 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   20/20 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   10/10 DU Relay

LEARN MORE
WOD 10/18/18
WOD 10/18/18

Front Squat 3×5   Then:   30 Med Ball Cleans (20/15) 30 Dips 30 Med Ball Cleans 30 Pullups 30 Med Ball Cleans 30 Pushups 30 Med Ball Cleans   Post Loads and Times to Zen and Comments:  

LEARN MORE
WOD 10/17/18
WOD 10/17/18

RDL: 3 x 5 Strict Wt Pull-up: 3 x 3   Then….   Tabata Grace Training Alternate 20 sec intervals between Cleans and Jerks until 30 reps are completed for both   Example: :20 sec of cleans / :10 rest :20 sec of Jerks / :10 rest :20 sec of cleans / :10 rest :20

LEARN MORE
WOD 10/16/18
WOD 10/16/18

3 x 1:00 Minute Assault Bike Sprint for Calories, rest 2-3 minutes between Then…… AMRAP 16 Minutes 600m Run (2 laps) 5 Bar Muscle Ups 10 Hang Power Snatch 115/83 15 OHS        

LEARN MORE
10/15/18 WOD
10/15/18 WOD

1-1/4 Front Squat 5×5 @70-75% Then… 16 Min AMRAP (complete as a ladder of reps 2/2, 4/4. 6/6 etc…) Devil Press 50/35’s DB’s Alt DB Box Step-Ups 24/20 in  

LEARN MORE
Endurance 10/14/18
Endurance 10/14/18

9 am Olympic Lift Technique Class with TJ 10 am Endurance with Brian 11:15 Yoga with Brantlee Olympic Lift: Sotts Press/OHS Snatch+OHS Snatch Balance Endurance WOD  1000m Run 10 Strict Pullups 15 Pushups 20 Sit Ups 25 Air Squats 800m Run 10 Strict Pullups 15 Pushups 20 Sit Ups 25 Air Squats 600m Run 10

LEARN MORE
WOD 10/13/18
WOD 10/13/18

DeadLift   3-3-3   Then:   In 15 Min:   Perform a 750 Meter Row   Then an AMRAP of:   12 Wall Balls 9 KB Swing 2 Pood/1.5 pood 6 Burpees   Post Loads and Times to ZEN and Comments:  

LEARN MORE
WOD 10/12/18
WOD 10/12/18

WWPF 0:00 – 10:00 Establish a 3RM Bench Press   12:00 – 22:00 10 Min AMRAP Relay 10/8 Cal Assault Bike 6 DB Thrusters, 50’s/35’s 1 Rope Climb   24:00 – 34:00 10 Min AMRAP 100m Prowler Push     B4B Saturday November 10th JOIN OUR TEAM    

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