Memorial Day 5/27/19
Memorial Day 5/27/19

2 Classes 8am & 10am “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For time. Complete with a weight vest if you have one.  We offer our sweat and suffering for a brief moment to honor not just this one soldier but all those who have made the ultimate sacrifice

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Endurance WOD 5/26/19- No Yoga
Endurance WOD 5/26/19- No Yoga

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian No Yoga Today Endurance AMRAP 35 Minutes 50 Double Unders 40 Situps 30 Db or KB Snatch 20 Burpee Box Jumps 10 Cal Bike or Row 5 Strict Pullups 1000m Run

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Fitness with Foose

Tabata (20sec of work by 10sec of rest x 8 Rounds. Stay at the same station for all 8 rounds. NO REST, and go right into the next station. Goal is to get 8-10 reps for every 20sec of work.) *Only Need 1 DB 50/35 (do 4 rounds on each side and then switch) 1.)

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WOD 5/24/19
WOD 5/24/19

WWPF – For Time   1 Round 42 SDHP, 95/63 (mix anyway) 42 Alt Box Jumps, 24/20 42 Alt Toes 2 Bar,   200m Med Ball Run Relay x 3   1 Round 30 SDHP, 95/63 (mix anyway) 30 Alt Box Jumps, 24/20 30 Toes 2 Bar, (Switch Every 5 / Partner Hangs)    300m Med Ball

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WOD 5/23/19
WOD 5/23/19

Heavy Thrusters   3-3-2-2-1-1-1   Then   5 Rounds of:   15 Thrusters 75/53 21 Double Unders   Post Loads and Times to ZEN and Comments:  

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WOD 5/22/19

Bench Press: 3 x 10 reps (AHAP) *Rest 2-3 minutes   Then…   Death By… Burpee Pull-up *Pull-up bar should be above max reach     Traveling shouldn’t impede your ability to stay fit.  Be creative with what is available or ask one of our coaches for some “On The Road WODS”. 

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WOD 5/21/19
WOD 5/21/19

EMOM 7 Minutes 1 Hang Clean 1 Clean 1 Jerk Then…. AMRAP 16 Minutes 5 Ring Muscle Ups 10 Clean and Jerks 165/113 15 KB Deadlifts 70s/53s 300m Run   It’s hot out.  Stay hydrated and dress appropriately

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WOD 5/20/19
WOD 5/20/19

Week 6 Tempo Back Squat: 3 Sets of 2,4,6 reps 2 reps, strip some weight, 4 reps, strip some weight, 6 reps = 12 reps per set; rest 2 mins between sets 2 Seconds down 1 Second Pause Fast on the way up Then….. 21-15-9 DB Power Cleans 50s/35s HSPU This is the last week

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Endurance WOD 5/19/19
Endurance WOD 5/19/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 5 Rounds 100m Farmer Carry 70’s/53’s 600m Run 20 Wall Balls

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WOD 5/18/19
WOD 5/18/19

Bench Press 1-1-1 Then….. Schmitt: 31 Calorie Row 31 Dumbbell Curls 50/35 31 Situps 31 DB Floor Press 31 Walking Lunges 31 Dumbbell Deadlifts 31 Pushups 31 Dumbbell Goblet Squats 31 Double Unders *4 Burpees every minute, except during the row* This memorial WOD is named for Amanda (Schmitt) Grazioli who was killed by her

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WBPF 5/17/19
WBPF 5/17/19

WBPF Partner Triathlon: In Any Order, Partners Alternate Movements, switch when partner is done cardio piece. AMRAP 12 Minutes: Switch when P1 finishes run P1: 400m Run P2: ME Rope Climbs 18′ until partner finishes 400m, then switch AMRAP 12 Minutes: Switch when P1 finishes 500m Row P1: 500m Row P2: Amrap 10 DB Snatch 50/35

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WOD 5/16/19
WOD 5/16/19

Power Snatch 3-3-3   Then   15 Min AMRAP   10 Cal on Bike ( Row if and only if Bikes are all taken) 7 Burpee 4 Power Snatch 135/93   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