WOD 1/29/14

Hang Snatch: 2-2-2 Then… 12 Min AMRAP 10 Hang Power Snatch, 95/65 20 Wall Ball Shots, 20/14 30 Double Unders Happy Birthday Willie!      

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WOD 1/28/14

EMOM 7 1 Clean 3 Front Squats 1 Jerk Then…. 6 Rounds of: 3 Body Weight Clean and Jerks (any way) 5 Ring Muscle Ups 7 Burpees over bar   Nepi on the back squat    

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WOD 1/27/14

Congratulations to CFWC Coaches Jenny & Ryan.  Jenny Qualified for the USAW Nationals and was invited to train with the National Team. No big woop 🙂  Oh and Ryan won this cool melted frisbee…Nice job Ryan. For time from CF Games competitor Lucas Parker Power Snatch Push Press Power Clean Back Squat Dead-lift 75 reps

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WOD 1/26/14

9am: Yoga 10am: Open gym 11am: Endurance AMRAP 25 Min 5 Thrusters, 135/95 10 Burpee Pullups 15 Situps * Complete a 1000m row at some point during the 25 min cap. Good Luck to everyone at the Long Island Takeover…  

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WOD 1/25/14

Turkish Getup: 12 minutes to Establish a heavy single on both arms Then… “The Saturday Morning Special” Complete 3 Rounds of max effort reps for each movement. Row for Calories Air Squats Burpees Kb Swings, 53/35 *Each round is :40sec of work & :20 of rest Post total reps to comments WANTED: HAS NOT BEEN

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WOD 1/24/14

Deadlift: 5-5-5 Then… “Wacky Wiser Threesome Friday” With a team of 3, complete the following…. 10-1 Deadlift, 155/115 Box Jump, 24″/20″ KB Push Press, 53lb/35lb   Zombie Baby is always watching    

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WOD 1/23/13

Over Head Squat 3-3-3 Then: 5 Rounds of: 10 Over Head Squats 95#/65# 15 Pullups 30 Double Unders 7:30 Strength Class Post something to comments: Register HERE now if you have not done so already.  Please speak to one of your coaches if you have any questions

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WOD 1/22/14 – Opening at 9:30am

7 min EMOM: 3 Front Squats (3 sec pause) + 2 Jerks, AHAP Then… 5 Rounds: 10 Front Squats, 155lb/105 15 Toes 2 Bar 30 Double Unders Dorito Loco getting friendly with the snow #SnowHandstand #Jealous    

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Morning Classes Canceled

The 5AM, 6AM and 7:30AM  will be Canceled for Tomorrow Wednesday 1/22.    At this time we plan on opening up for our 9:30am class.  Please be sure to check here and our Facebook page for more updates. Be safe and Enjoy the snow. Thanks  -CFWC  

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WOD 1/21/14

10 Minutes to work up to a Heavy Snatch Then….. WOD #1- 10 min cap 10-15-20 Wall Balls, 20/15 Box Jumps, 24/20 WOD #2 AMRAP in 7 minutes 3 Muscle ups 3 Squat Snatches, 135/95 WOD #3 33 Birthday Burpees 33 Pullups It’s my birthday, do some burpees!

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WOD 1/20/14

5×5 Romanian Dead-lift Then: 30-20-10 reps of: Kettlebell swings 53/35 Kettlebell Snatches Kettlebell Clean & Jerks  

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