WOD 2/10/18 – NO CLASS
WOD 2/10/18 – NO CLASS

No Class today due to the New Year Novice ThrowDown.    Everyone is welcome to stop by check out the action and cheer on your fellow Crossfitters.  

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WOD 2/9/18
WOD 2/9/18

WWPF 0:00 – 10:00 3RM Front Squat   12:00 – 25:00 13 Min AMRAP 25 Synchronized Wall Ball Shots, 20/14 25 Partner Med Ball Situps, 20/14 25 C2B Pullups (partner hangs / Switch every 5)   26:00 – 32:00 6 Min AMRAP Max Cal Row *Partner holds front plank. Switch when partner comes out of

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WOD 2/8/18
WOD 2/8/18

15 Minutes work up to Heavy Hang Clean   Then   DT   Five rounds for time of: 12 Deadlift (155/103) 9 Hang Power Clean (155/103) 6 Push Jerks (155/103)   Post Loads and times to comments and ZEN.  

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WOD 2/7/18
WOD 2/7/18

Bench Press: 8RM 2 x 8 @90%   Then…   10-9-8-7-6-5-4-3-2-1 Front Squat, 115/73 DB Shoulder 2 OH, 50/35 Toes 2 Bar     Please excuse our appearance in the upstairs area as we continue to improve our facility for the best members ever!  

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WOD 2/6/18
WOD 2/6/18

EOMOM 10 Minutes (MINUTE 1=40 DOUBLE UNDERS, MINUTE 2=5 SNATCHES) 40 Double Unders 5 Snatches 155/103 Then…. AMRAP 15 Minutes 5 Ring Or Bar Muscle Ups 10 Hang Squat Snatch 115/83 15 Burpees to Target   CFWC New Year Novice and Intermediate comp is this Saturday, February 10th!  

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WOD 2/5/18

Back Squat 4 Rep Max followed by two sets at 90%   6 rounds for time Plate Push 45/25 50feet 10 box Jumps 30/24 Pinch Grip Plate carry  wall to wall 35s/25s

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Endurance WOD 2/4/18
Endurance WOD 2/4/18

9-12 Open Gym 10am Olympic Lift Class 11am Endurance 50 Double Unders 50 Sit Ups 15 Pullups 15 Pushups 40 Double Unders 40 Situps 15 Pullups 15 Pushups 30 Double Unders 30 Sit Ups 15 Pullups 15 Pushups 20 Double Unders 20 Situps 15 Pullups 15 Pushups 10 Double Unders 10 Sit Ups 15 Pullups

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2/3/18 Fitness with Foose

This will be a re-test from 1/6/18 increase weight from last time. Establish 1 Rep Max Clean & Jerk Then: 20 Minute EMOM: 1 deadlift + squat clean + 1 front squat + 1 split jerk (75% of 1RM) *complex must be unbroken **scale to be able to do all 20 minutes UNBROKEN

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WOD 2/2/18
WOD 2/2/18

WWPF – Eagles Pep Rally WOD   0:00 – 10:00 Pre-Game Power Snatch  (Work up to a heavy power snatch in 10 minutes)   12:00 – 27:00 Kick Off Extravaganza ( 15 Minutes to go the length of the field. Complete max rope climbs once you get into the end zone) 10 Alt Power Snatches,

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WOD 2/1/18
WOD 2/1/18

Deadlift   1-1-1   Then   15-12-9-6-3 Reps of   Deadlift (255/173) Burpees Pullups   Post Loads and Times to Zen and Comments:  

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