WOD 5/22/13

Deadlift 2-2-2 (No Bounce) Then 10 Min Amrap of 10 Deadlift (275/185) 20 Box Jumps Cash Out Death By Pullup (15 Min Cap, start back at 1 if you fail) Post Loads, Rounds and reps to comments:

LEARN MORE
WOD 5/21/14

OHS: 3-3-3 Then… 15 min AMRAP: 30 Double Unders 20 KB Swings, 53/35 10 Target Burpees (above max reach) Regionals 2010

LEARN MORE
5/20/14

EMOM 7- AHAP 1 Clean (squat) 1 Front Squat 1 Jerk Then…. 800m Run 9 Ring Muscle Ups 9 Clean and Jerk 135/95 400m Run 7 Ring Muscle Ups 7 Clean and Jerk 200m Run 5 Ring Muscle Ups 5 Clean and Jerk Congrats to Steph, who also graduated with her Master’s Degree!

LEARN MORE
WOD 5/19/14

3 rounds of Max Effort Dips (if you can do a set of 20 add weight) Then: 21 – 15 – 9 Kettlebell Snatch (one arm – R) 53/35 L-Hang Pull Up Kettlebell Snatch (one arm – L) 53/35 CFWC 2014 Regional Team has been working hard and ready for this weekend!

LEARN MORE
WOD 5/18/14

Reminder: There will be no Yoga or Olympic Lifting class this Sunday 10 AM- Open Gym 11 am- Endurance WOD 5 Rounds 11 Back Squats 185/135 7 Burpee Pullups 400m Run Congratulations to Janice B who graduated with her Master’s Degree

LEARN MORE
WOD 5/17/14

8am: CrossFit 9am: Crossfit 10am: Open gym/Beat the Coach   10 min to establish a heavy Turkish Getup on both arms Then… 3 Rounds: 400m run 30 Walking lunges, 53/35 20 KB snatch, Alt 53/35 10 Weighted Pullups, 53/35 Support your Snatches & Jerks down at the Mid- Atlantic Regional $20 (cash or charge account)

LEARN MORE
WOD 5/16/14

With a partner, complete the following 50 Thrusters, 95/65 10 Rope Climbs 40 Thrusters, 115/75 8 Rope Climbs 30 Thrusters, 135/95 6 Rope Climbs * During thrusters, the bar may never touch the ground during the working set. Come join us Memorial day at 10am for the classic hero WOD “Murph”. 1 mile Run 100

LEARN MORE
WOD 5/15/14

Romanian Dead Lift 5×8 Then: 15 Min Nate 2 Muscle Ups 4 Hand Stand Pushup 8 Kettle Bell Swing (2pood/1.5pood) Post Loads and Rounds to Comments: Above is quick video on Proper RDL form. The RDL is a great assistance strength movement to help attain new PRs in the Deadlift and Squat if done correctly.

LEARN MORE
WOD 5/14/14

TEST: Find 1 RM Jerk ( 15 min) Then… “Grace” 30 Gound to OH, 135/95 Then…Cash out: Flight Simulator Practice (10 min cap) (complete DU in increments of 5 -10-15-20-25-30-35-40-45-50- 45……) Watch TEAM CFWC Snatches & Jerks live next weekend on the games site MID-ATLANTIC REGIONALS (MAY 23-25)

LEARN MORE
WOD 5/13/14

Front Squat 3-3-3 Then……… Fran 21-15-9 Thruster 95/65 Pullup Then…. Immediately after, row 1000 Meters See you for Fran!!  

LEARN MORE

Gymnastic Strength 4 Rounds Not for Time 1A) 30′ seal walk 1B) Rope Climb (Your hardest version leg less – w/legs – Rope Pull-ups[5] – Jumping Rope Pull-ups[5]) Then: 15 Min AMRAP 10 Power Snatches 115/75 10 Alternating Barbell Step-ups 20/16 ”    

LEARN MORE
WOD 5/11/14

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD *There will be no Yoga today* 3 Rounds 800m Run 10 Front Squats 165/115 20 KB Swings 70/53 200m Run with kb Happy birthday to Coach Wingy!! Enjoy all your free food. Happy Mother’s Day to all of our strong moms!!  

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