WOD 9/15/14

Congrats to Coach Marco for his 5th Place Finish at the 2 day Pump Games and our gang who completed the Civilian Military Combine! Strength Skill: 5 Rounds for Quality (20 min cap) – 15 Squats. Descend counting to 3. Hold the bottom position for 3 seconds. Ascend as fast as you can. – 10

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WOD 9/14/14

10 am- Open Gym, no olympic lift class 11 am- Endurance 1000m Run 50 Box Jumps 800m Run 50 Supermans 600m Run 50 Hand Release Push Ups 400m Run 50 Pullups 2oom Run CFWC at the Civilian Military Combine Run  

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WOD 9/13/14

Burpee skill session: a detailed look at the movement,  where you are at and how to take your burpees to the next level. Then… 15 min AMRAP 10 feet together Burpees 50 Double unders

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WOD 9/12/14

Front Squat: 2-2-2 Then… “Wacky Wiser Partner Friday” For Time: 200m Firemans Carry 20 Muscle ups 40 Planking Burpees 60 C2B Pullups 90 Double Unders 120 Wall Ball Shots, 20/14 (10ft) 200m Firemans Carry              

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WOD 9/11/14

Deadlift 2-2-2 Then: 4 Rounds 400 Meter Run 15 Deadlift 255/175 30 situps Post Loads and Times to Comments:    

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WOD 9/10/14

1000m Row X 2 Then… AMRAP 15 Minutes 30 Walking Lunges 20 KB Swings, 53/35 10Β  Box Jumps, 24/20 200m Run Happy Birthday Maria Fudula!

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WOD 9/9/14

Back Squat 2-2-2 @90-95% Then….. 10-9-8-7-6-5-4-3-2-1 Strict Pullup Deficit Handstand Push Up (kip or strict) on 45lb plates Cash Out: 400m Sprint      

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WOD 9/8/14

15 min to find 1 RM Clean (squat) Tabata This Tabata Row (calories) Rest 1 minute Tabata double unders Rest 1 minute Tabata burpees Rest 1 minute Tabata squats Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the

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WOD 9/7/14

10 am-Open Gym only, no olympic lift class 11 am- Endurance AMRAP 30 Minutes in groups of 3 Person 1-400m Run with wall ball 20/14 Partner 2- Burpees over box 20/16 Partner 3- Row for calorie *Switch when runner comes back* Score equals number of calories plus box jumps   Great job to all who

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WOD 9/6/14

Hang Snatch: 3-3-3 Then… 3 Rounds: 50 Air Squats 7 Muscle ups 10 Hang Snatch (anyway), 135/95 Saturday October 18th Click HERE to make your own sign-up page & join our team    

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WOD 9/5/14

Front Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” AMRAP 18 Minutes 100 DU 50 Pushups 30 Pistols, alt 15 Deadlifts, 275/185 Coming this OCTOBER! Cost: $75/Month (+$50 for every additional child) Schedule: Tuesday/Thursday (4:45pm – 5:30pm) Ages: 4-12  

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WOD 9/4/12

Hang Clean 3-3-3 Then: 5 Rounds of 6 Hang Squat Cleans (155#/110#) 12 Toes to Rings 200 Meter Run 7:30PM No Olympic lifting class /Β Open Gym or Open Strength with Wing Post Loads and Times to Comments and Zen: Happy Birthday Foose

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