WOD 6/16/13

9am: Yoga 10am: Oly Class 11am: Endurance For Time: Run 1 Mile (w/med ball), 20/14 30 Burpee Pullups 800m run, 20/14 20 Burpee Pullups 400m Run, 20/14 10 Burpee Pullups         Due to high volume, a 4pm class on Thursday will start this week. In addition, beginners classes will also be added

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WOD 6/15/13

AMRAP 15 Minutes 200m Run 5 Pullups 10 Pushups 15 Squat Clean Wall Balls 20/14 5 Minute Break Then…… AMRAP 15 Minutes 400m Run 15 KB Swings 53/35 10 Ring Pushups 5 Burpee over box jumps 20/16

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WOD 6/14/13

7 Min EMOM: 3 Snatches (touch and go) Then…W/ A Partner… 100 DU (50/50) 30 Snatches, 135/95 100 DU (50/50) 20 Wall Climbs 100 DU (50/50) 10 Rope Climbs 200m Firemans carry, (100m each) (scale with weighted run) *Snatches, wall climbs and rope climbs are alt reps    

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WOD 6/13/12

Hang Power Clean 5×3 Then 12 Min Amrap of: 2 Muscle Ups 4 Hand Stand Push Ups 8 Hang Power Clean (135/95) 16 Air Squat 7:30 Strength Class Post Loads to Comments:   This Father’s Day my family along with many of our friends will be participating in the Gary Papa 5k to support Prostate

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WOD 6/12/13

Barbell Walking Lunge: 3 X 50ft Perform max weight on the front rack for 50ft. Rest 2-3 minutes between sets. Then… 12 Min Clock: 21-15-9 Wall Ball, 20/14, (10ft) Pull-ups Then… Max Burpees with remaining time. Score = max Number of burpees completed *Pick a target above max reach for Burpees JButt & Noisewater right

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WOD 6/11/13

OHS 1 RM Then….. 1000m Row 30 Clean and Jerks 135/95 50 Push Ups Team CFWC at Regionals.  Thanks to all who came out to support us! Missing from the picture: Mike Ciunci

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WOD 06/10/13

Strength/Skill – 1 min ME V-out x 5 21-15-9 Deadlifts @ 315/205lbs Box Jumps @ 30″/24″ Time Limit 12 mins ** Mod** perform the WOD with 65-70% of your 1RM deadlift

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WOD 06/08/2013

9am Yoga 10am Open Gym 11am Endurance WOD: Filthy Fifty- For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood=35lbs. Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders The

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WOD 6/9/13

9am Yoga 10am Oly Lifting 11am Endurance 11am WOD 30 Min Amrap 400 Meter Run 15 Hang Power Snatch 95/65 15 Toes to Bar 15 Box Jumps 24/20 Post stuff to comments:

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WOD 6/8/13

DeadLift 5×2 Then 5 Rounds 200 Meter run 11 Burpee Deadlifts (53#/36#) Post Loads and Time to comments: No 10AM Open Gym today,  There will be a 7AM Open Gym instead:      

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WOD 6/7/13

OHS: 3-3-3 (15 min cap) Then… “Partner Jackie” (15 min cap) 1000m Row 50 Thrusters, 45lb 30 Pullups *As soon as partner 1 finishes the 1000m row, partner 2 may start the row. Partner 2 may not pass partner 1. Then…W/a partner.. AMRAP In 7 Min: Alt Burpee Box Jumps, 24/20 DAY 1 OF THE

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