WOD 2/20/16

Back Squat 3-3-3 Then: For time: 50 Wall Balls 50 Pullups 35  Wall Balls 35 Pullups 20  Wall Balls 20 Pullups Post Loads and Times to ZEN and Comments: 5 Days are left to Sign up for the Open. Click Here to Sign Up and Join CFWC Team Snatches and Jerks.

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WOD 2/19/16

“Jimmy Dyce” – WWPF  Style 20 Min AMRAP 9-7-5 Snatch, 145/83 HSPU Then… 15 – 10- 5 KB Swings, 70/53 Burpees Then… 21-15-9 Thrusters, 95/63 Pullups *Pet Rock Must not touch the ground the entire workout, 70/53 Sgt. James Fordyce was killed Feb. 17 2006 in a helicopter crash off the eastern coast of Africa,

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WOD 2/18/16

15 Min Work up to a Heavy Jerk Then: Open WOD 13.2 10 min AMRAP of: 5 Shoulder to overhead 115/73 10 Deadlift 115/73 15 Box jumps 24/20 masters (55+)  weight  = 95/53 Post Loads and Times to ZEN and Comments:

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WOD 2/17/16

Clean Grip RDL: 3 x 5 Chin Up: 3 x 5 Then… From CrossFit Main Site: 90 Double Unders 9 Muscle ups 9 Squat Clean Thrusters, 135/93 80 DU 8 MU 8 Squat Clean Thrusters 70 DU 7 MU 7 Squat Clean Thrusters Have you gotten your tickets to see Jenny Lift this coming Sunday?

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WOD 2/16/16

15 Minutes to a heavy Snatch (any way) Then…. Open WOD 15.1 AMRAP 9 Minutes 15 Toes to bar 10 Deadlifts 115/73 5 Snatches *Masters 55+ use 85/53 Happy Birthday to BBQueen and BBKing!

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WOD 2/15/16

Happy Birthday Coach Kenny! 4 Rep Max Front Squat then 2 sets at 90% 4 min AMRAP 4 Handstand Push-ups 4 Hurdle jumps 30/24 Rest 2 min then repeat

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WOD 2/14/16

10 AM- OLYMPIC LIFT 11 AM- ENDURANCE 5 Rounds 50 Double Unders 25 Sit Ups 10 Thrusters 115/73 10 Burpees over Bar *Must row 2x800m at some point during workout* Thank you so much to our amazing judges and volunteers! You all were so great! We really appreciate you all so much.  

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2/13/16

Reminder:  There will be no classes today due to CFWC hosting the New Year Novice competition.  Come on out and cheer on the teams!

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WOD 2/12/16

Snatch: 2-2-2-2 Then… WWPF Partner Relay 10-9-8-7-6-5-4-3-2-1 Cal Row OHS, 135/93 *Partner resting holds pet rock, 70/53   NO CLASS SATURDAY DUE TO THE NEW YEAR NOVICE COMPETITION

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WOD 2/11/16

Power Clean 3-3-3 Then: Complete 3 cycles of: 5 Min AMRAP of: 3 Clean and Jerk (165/115) 6 Bar Over Burpee 9 Pullups Rest 2 Min between each cycle. Score is Total Rounds + Reps Completed Post Loads and Rounds to Zen and Comments:

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WOD 2/10/16

Good Mornings: 3 x 5 Weighted Push-ups: 3 x 5 Then… 5 Rounds 3 Muscle ups 6 Deadlifts, 275/203 9 Box Jumps, 30/24 The Spring Real-Estate market is almost here.  If any members are interested, please feel free to reach out to our own Mike Ciunci with any Real -Estate needs, questions, or concerns  

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