8/10/19 CFWC 10 Year Anniversary WOD and Party!!!
8/10/19 CFWC 10 Year Anniversary WOD and Party!!!

8 am-10am_ Open Gym 10 am- Anniversary WOD 11am-3pm Food, Games and Party!!  Please bring a side dish if you feel inclined 10 Year Anniversary WOD: 10 Rounds 5 HSPU or Push Press 95/63 Barbell or 50/35 DB 10 Pullups 15 Sit Ups 20 Air Squats 200m Run Thank you so much to all of

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WOD 8/9/19
WOD 8/9/19

Front Squat: 5-5-5   Then..   18 min Partner Relay (Front Squat Ladder: 1-3-5-7-9-11….) 10/8 cal Bike (PARTNER 1) 1 Front Squats, 135/93 (PARTNER 1) 1 Rope Climb (PARTNER 1)   10/8 Cal Bike (PARTNER 2) 3 Front Squats (PARTNER 2) 1 Rope Climb (PARTNER 2)   10/8 Cal Bike (PARTNER 1) 5 Front Squats

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WOD 8/8/19
WOD 8/8/19

Deadlift   3-3-3   Then   7 Rounds of: 6 Deadlift 255/173 9 Toes to Bar 12 Box Jumps (24/20)   Post Loads and Times to Zen and Comments:  

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WOD 8/7/19
WOD 8/7/19

  CrossFit Biathlon AMRAP 10 Min 20 Cal Ski Erg 20 Wall Ball Shots, 20/14   CrossFit Bodybuilding  10 Min cap 10-9-8-7-6-5-4-3-1 Floor Press, 135/83 Standing Bicep Curl, 35/20   CrossFit Core 10 Min AMRAP- Complete as many rounds as possible in 10 minutes 60 Sec Front Plank, 45/25 40 Sec Handstand Hold 20 Sec

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WOD 8/6/19
WOD 8/6/19

EMOM 7 Minutes 3 Snatch, work up heavier every minute Then…. AMRAP 15 Minutes 3 Bar Muscle Ups 5 Power Snatch 135/93 7 Burpees Over Bar 100′ Sandbag Carry (must be held in front, not on shoulder) 100/75      

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WOD 8/5/19
WOD 8/5/19

Barbell Back Rack Reverse Lunge 3 sets of 10 reps each leg Then… 15 min AMRAP 7 cal Bike 7 Clean & Jerks 135/95 7 Wall Balls 20/14 “Organization isn’t about perfection; it’s about efficiency, reducing stress and clutter, saving time and money and improving your overall quality of life.” Christina Scalise

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Endurance WOD 8/4/19
Endurance WOD 8/4/19

9 am- Olympic Lifting with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order 40 Minute Cap 25 Strict Pullups 50/40 Cal Bike 75 Push Up 150 Sit Up 1000m Ski 1000m Row 1 Mile Run *Max Burpees with Remaining Time* Dan Gardo at the 2019 Crossfit Games

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WOD 8/3/19
WOD 8/3/19

Bench Press: 4 x 3 reps @85%   Then…   For Time 21 Thrusters, 95/63 50 Double Unders 21 Pull-ups 40 Double Unders 15 Thrusters 30 Double Unders 15 Pull-ups 20 Double Unders 9 Thrusters 10 Double Unders 9 Pull-ups       PRE-ORDER OUR 10 YR ANNIVERSARY SHIRT HERE    

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WOD 8/2/19
WOD 8/2/19

WWPF Deadlift: 5-5-5   Then…   For Time 42 Hang Snatches, 95/63 (PARTNER HANGS) 30 Sandbag Ground 2 Shoulder, 100/75 (MIX REPS ANYWAY) 18 Alt Burpee Box Jumps, 30/24   30 Hang Snatches, 115/73 (PARTNER HANGS) 20 Sandbag G2S (MIX REPS ANYWAY) 18 Alt Burpee Box Jumps   18 Hang Snatches, 135/93 (PARTNER HANGS) 10 Sandbag G2S (MIX REPS

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WOD 8/1/19
WOD 8/1/19

Front Squat   3-3-3   Then   6 Rounds of: 200 Meter Run 10 Front Squats 95/63 10 Pushups 10 Lunges 95/63   Post Loads and Times to ZEN and Comments:  

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WOD 7/31/19
WOD 7/31/19

Bent Over Row: 5-5-5 Weighted Dips: 5-5-5   Then…   Cardio Gone Bad 3 Rounds: 1 Min Cal Ski Erg 1 Min Cal Bike 1 Min Cal Row 1 Min 10m Shuttle Run Rest 1 Min            

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WOD 7/30/19
WOD 7/30/19

Jerk 1-1-1 Then….. AMRAP 17 Minutes 3 Rope Climbs 6 Muscle Ups 9 Hang Power Cleans 135/93 12 Jerks Lydia Valentin from Spain      

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