WOD 4/19/14

8 am- Beginners 9 am- WOD 10 am- Open Gym “KareAnnie – Easter WOD Spectacular” 50-40-30-20-10 Wall Balls 20/14 Double Unders Sit Ups Meet your Easter Bunny Friends (Wall Ball Bunny, Double Under Bunny, and Situp Bunny)

LEARN MORE
WOD 4/18/14

Complete the following with a Partner: Row 100 Cal 50 Shoulder to OH, 135/95 Row 75 Cal 50 Pistols, Alt Row 50 Cal 50 KB Swings, 70/53 Row 25 Cal 50 Split Jumps 2013 Regionals Team 2014 Mid Atlantic Regionals will be May 23-25th CLICK HERE to buy tickets to support CFWC Snatches and Jerks

LEARN MORE
WOD 4/16/14

Power Clean: 2-2-2-2-2 Then… AMRAP 15 Minutes 10 Power Cleans, 135/95 15 Ring Dips 20 Box Jumps, 24/20 Congrats to Za,who won best lifer for her weight class this past Sunday  

LEARN MORE
WOD 4/15/14

EMOM 7 3x 1 Snatch (Squat) 1 OHS (Snatch, OHS, Snatch, OHS, Snatch, OHS) Then…. 21-15-9 OHS 135/95 Chest to Bar Pullup Cash out: 1000m Row  

LEARN MORE
WOD 4/14/14

“Lauriel” 20 Minute AMRAP 23 Deadlifts (155#/105#) 23 Handstand push-ups 23 Back squats (155#/105#) from the floor 23 Burpees 23 Ground-to-overhead (155#/105#) Lauriel passed away on 4/2/14.  She was a fellow crossfitter, and a brave soul.   Read her story: http://www.kitsapcrossfit.com/2013/10/workout/monday-102113/    

LEARN MORE
WOD 4/13/14

Reminder: There is no Olympic Lift class today.  Coach Ryan will be coaching at a lifting competition 10 AM: Open Gym 11 AM:  Endurance 12 Noon: Yoga Endurance WOD 3 rds Run 200 50 wb Run 200 40 sit ups Run 200 30 box jumps Run 200 20 ring push ups Run 200 10 burpees

LEARN MORE
WOD 4/12/14

8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (advanced class) “Mini-Murph” 800m Run 10 rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run We aint shy! Welcome in the newbs!

LEARN MORE
WOD 4/11/14

7 min EMOM Clean (Floor) + Hang Clean (knee) + High Hang Clean (mid thigh) Then.. “WACKY WISER PARTNER FRIDAY” 42-30-18 Hang clean, 135/95 (while partner holds in the front rack) Toes 2 Bar (while partner hangs from bar) Planking Burpees (while partner hold plank position)   Congratulations to Coach Jenny who qualified for Individuals

LEARN MORE
WOD 4/10/13

10 Mins to Find Max Height Box Jumps Then: DeadLift 3-3-3 Then: 10 Min Amrap of: 7 DeadLifts 225#/155# 7 HandStand Pushups Post Height, Loads and Rounds to Comments: Sunday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K   More

LEARN MORE
WOD 4/9/14

25 min Clock: CASH IN: Run 1 Mile Then..immediately into: AMRAP with remaining time: 10 burpee Box Jumps, 24/20 20 KB Snatches, 50/35 30 DU Farewell to Kelly Nardo (Nard-Dog). Good look on your next journey! You will always have a home here at CFWC!        

LEARN MORE
WOD 4/8/14

EMOM 7 1 Snatch 1 Hang Snatch (knee) 1 High Hang Snatch (mid thigh) Then… 5 Rounds 200m Run 6 Snatch (any way) 155/105 3 Ring Muscle Ups   Happy birthday, Craig Froning Jr!!  

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