WOD

Holiday Party Tonight @7PM P.J. Whelihans’s Pub & Restaurant 853 E Lancaster Av. Downingtown PA   No 6:30PM class   Over Head Squat   2-2-2... Read More

Bench Press: 1-1-1 Weighted Strict Pullup: 1-1-1   Then…   1 Round 105 Double Unders 45 Wall ball Shots, 20/14 18 Deadlifts, 225/153 —–1 min... Read More

EMOM 7 Minutes (70%+) 3 Hang Cleans (unbroken) Power or Squat Then…. AMRAP 15 Minutes 15 Ring or Bar Muscle Ups (can mix) Scale=20 Pull/20push... Read More

10 rep max back squat then 2 sets of 90% Then… 15 Min AMRAP Rope Climb 5 Dips 10 Split Jumps Increase 1 rope Climb... Read More

9am – Open Gym NO OLYMPIC LIFTING CLASS 11am: Enduro Complete in any order: Part A: 100 Wall Ball Shots, 20/14 50 DU 75 Med... Read More

Front Squat 3-3-3   Then   12 Min AMRAP of:   10 Thrusters 65/43 10 Burpee Pullups   Post Loads and Times to ZEN and... Read More

WWPF For Time 10-20-30-40 Row for Cal  (Partner holds front rack) Hang Power Clean, 135/93   50  Planking Burpees   40-30-20-10 Row For Cal  (Partner holds... Read More

Deadlift   2-2-2   Then   Open WOD 11.2 or something   15 Min Amrap of:   9 Deadlifts (155/103) 12 Hand Release Pushups 15... Read More

Bench Press: 1-1-1 Strict Weighted Pull-up: 1-1-1   Then…   3 Rounds 10 Front Squats, 95/63 30 Double Unders 10 Russian Twist, 20/14   —–Rest... Read More

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. 3 Rounds 10 Bar Muscle Ups 10 Power Snatches 135/93 CFWC’s Annual New Year Novice... Read More