WOD 10/17/13

Back Squat 5×3 Then: 15 Min Amrap of: 5 Muscle Ups 10 Push Press 115#/95# 15 Box Jumps 7:30 Strength Class Post loads and times to comments: Happy Birthday Coach Marco  

LEARN MORE
WOD 10/16/13

7 Min EMOM: Power Clean + Hang Power Clean + 3 Front Squats + 1 Jerk Then… 1-2-3-4-5-6-7-8-9-10 ODD Rep#: Power Clean, 185/135 EVEN Rep#: HSPU *EMOM: 10 lateral jumps over your bar. Workout starts with 10 lateral jumps.   REMINDER: Our annual Halloween WOD will be Friday Oct 25th at 5pm!  Come dressed up

LEARN MORE
WOD 10/15/13

EMOM 7 Minutes 1 Power Snatch 1 Hang Power Snatch 2 OHS Then….. 10-9-8-7-6-5-4-3-2-1 Chest to bar pullup Power Snatch 95/65 Slapping Pushup Then…. AMRAP 5 Minutes 7 Burpees 20 Double Unders Slapping Pushup

LEARN MORE
WOD 10/14/13

Spinal Erectors are involved in every pull we do, from the slow lifts like deadlifts, all the squats, to the fast lifts like the clean, jerk and snatch.  They stabilize your spine for pressing as well and provide tension through your gymnastic movements like the handstand, push-up and more.  They deserve special attention as ALL

LEARN MORE
WOD 8/13/13

9am: Yoga 10am: Open Gym 11am: Endurance For Time: “Amypalooza” 200m Farmers Carry, 70/53 (single arm) 800m run 50 OHS, 75/45 30 Pull-ups 200m Farmers Carry (single arm) 400m run 50 Front Squats, 85/55 30 Pullups 200m Farmers Carry, (single arm) 200m run 50 Back Squats, 95/65 30 Pullups *Less than 6 months of experience

LEARN MORE
WOD 10/12/13

15 Min of: Death by Pullup Rest 2 Min 15 Min of: Death By Clean and Jerk For each: perform one rep the 1st min, then 2 reps the 2nd min, 3 Reps on the 3rd min, etc etc etc. If you fail to complete the needed amount of reps that min start back at

LEARN MORE
WOD 10/11/13

Bench Press: 5-5-3-3-1-1-1 Then… Partner Friday! AMRAP 12 Minutes: Row for Calories Burpee Broad Jumps for total distance (ft) *Switch movements every time you reach 100ft of Burpee Broad jumps.  Add up total cal + distance = final score   Happy Birthday Devon!    

LEARN MORE
WOD 10/10/13

Hang Power Clean 3-3-2-2-1-1-1 Then 15 Min AMRAP 5 Thrusters (95/65) 7 Hang Power Clean (95/65) 10 Sumo Deadlift HighPull (95/65) Post Loads and Times to Comments:

LEARN MORE
WOD 10/8/13

5 Min EMOM: Snatch + Hang Snatch + 3 OHS, heavy Then… 12 minute AMRAP of “Mary” 5 HSPU 10 Pistols, Alt 15 Pullups Then… 5 Min EMOM 100m Sprint Blue-Man competing in the DU challenge at last years Barbells for Boobs Fundraiser  

LEARN MORE
WOD 10/8/13

Front Squat 3-3-3 Then… AMRAP 7 10 KB Swings 70/53 10 Front Squats 155/115 (must clean from ground) 15 Sit Ups Then… AMRAP 7 Minutes Cindy 5 Pullups 10 Pushups 15 Air Squats   Happy birthday to Prranit and MB, The Honeybadger!!!  

LEARN MORE
WOD 10/7/13

a) Pull-Ups (strict) 4 sets of Max Effort b) Dips 4×10 (Heaviest Possible) Rings, P-Bars, Bench or Box dips   For total reps. EMOM for 12 minutes (beginning @ 0:00): 10 Burpees / Scale to 5 Burpees After completing 10 Burpees, with the remainder of the minute complete: ME Double-Unders / Scale to Tuck Jumps sorry NO

LEARN MORE
WOD 10/6/13

9am: Yoga 10am: Open Gym 11am: Endurance WOD 30 min AMRAP: 5 Thrusters, 135/95 7 Pullups 9 Burpee Box Jumps *Every 10 minutes, run 800m Make sure you say hi to all the newbs

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