News about Liz Dols (Pineapple)

One of our members, Liz Dols, otherwise known to the 7:30am beginners class as “Pineapple” is currently undergoing another battle in her life. This weekend, we got the sad news that a tumor has been spotted in the left rear of her brain. She will be undergoing brain surgery early this week. As many of

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WOD 1/20/13

10am: Oly Lifting Class 11am: Endurance For Time: 20 Hang Squat Snatches 115/75# 50 Double-Unders 30 KB Thrusters 24/16kg 50 Double-Unders 40 T2B 60′ Burpee Broad Jumps 40 BB Step-Ups 20″ 115/75# (front rack, alternating legs) 50 Double-Unders 30 Double KB Snatches 24/16kg 50 Double-Unders 20 Bar Muscle-Ups CFWC was proudly representing Saturday at the

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WOD 1/19/13

Over Head Squats 5×3 Then AMRAP in 12 Min of: 30 OverHead Squats 95/65 40 Burpees 50 situps Post Loads and Rounds to Comments:

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WOD 1/18/13

3 Rounds: Row 500m 30 Hollow Body Rocks Then… The Mark Janus (Partner Style) 42-30-18 Hang Power Clean, 135/95 Front Squat Push Jerk Happy Birthday Mark Janus!  

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WOD 1/17/13

Deadlift 3-3-3 Then 5 Rounds 10 Deadlift 225/155 10 Pullups 10 Box Jumps Strength Bench Press 5×5 Post loads and time to comments:

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WOD 1/16/13

7 Min EMOM: Snatch grip deadlift + Hang Power Snatch + OHS, heavy Then… 21-15-9 Power Snatch, 115/85 Burpees, (both hands must touch an object about 2-3″ above highest reach. Use rings or pullup bar) Cash Out: 3 Rope Climbs Need a lift?  (Above: Fancy Nancy and Pineapple on partner Friday)        

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WOD 1/15/13

Strict Press 3-3-3 Then…. Nate AMRAP 20 Minutes 2 Muscle Ups 4 HSPU 8 KB Swings 70/53       Happy birthday to the late, great Martin Luther King, Jr

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WOD 1/14/13

ME Push-ups in 1 min ME Sit-ups in 2 min ME Pull-ups in 1 min Then: 100 Double-Unders 25 Wall Balls 20/14# 75 Double-Unders 25 Wall Balls 20/14# 50 Double-Unders 25 Wall Balls 20/14#

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1/13/13

10am: Olympic Lifting 11am: Endurance 5 Rounds 8 Hang Squat Clean thrusters, 135/95 12 Burpee over-the-box jumps, 24/20 16 KB swings, 53/35  

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WOD 1/12/13

Helen Killer 3 Rounds 400m run with kettlebell 21 kb swings 53/36 12 weighted pull-ups with kb

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WOD 1/11/13

Back Squat: 5x5x5 Then… W/a partner, complete the following: 30 Burpee Box Jumps, 24/20 (partner holds chin over pullup bar) Partner carry relay, 200ft 20 Burpee Box Jumps (partner holds chin over bar) Partner carry relay, 200ft 10 Burpee Box Jumps (partner holds chin over bar) Partner carry relay, 200ft *Partner Carry Relay : Partners

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