WOD 4/16/18
WOD 4/16/18

Front Squat: 3 x 5 (3 sec pause 1-3-5)   Then..   30-20-10 Wall Ball Shots, 20/14 Alt Pistols Suitecase Deadlift, 70/53  

LEARN MORE
WOD 4/15/18
WOD 4/15/18

Enduro (10am)   COMPLETE THE 3 10 MINUTE AMRAP’S IN ANY ORDER   10 Min AMRAP 2k Row *Max Pull-ups in remaining time   —2 min rest—   10 Min AMRAP 5 DB Thrusters, 50/35 10 Push-ups 15 Toes through Rings   —–2 min rest—-   10 Min AMRAP 50 Double Unders 30 Lunges 10

LEARN MORE
WOD 4/14/18
WOD 4/14/18

Every 4 Minute On The 4 min (6 sets) 1st set 200m Run + 10 Power Cleans 155/105 2nd set 200m Run + 10 Shoulder to Overhead (Press/Push-Press/Jerk) 155/105 Scale weight to the limiting lift. It’s official our OG (Original Gym Member) Dr. Janice Baker is back!    

LEARN MORE
WOD 4/13/18
WOD 4/13/18

WWPF Grip FestΒ  400m Farmers Carry Relay (100m splits), 70’s / 53’s 50 Synchronized Russian Swings, 70/53 20 Strict Pull-ups (switch every 5 / partner hangs)   400m Farmers Carry Relay 40 Synchronized Russian Swings 15 Strict Pull-ups (Sychronized)   400m Farmers Carry Relay 30 Synchronized Russian Swings 10 Strict Pull-ups (Switch Every 5 /

LEARN MORE
WOD 4/12/13
WOD 4/12/13

Overhead squat 2-2-2   Then:   400 Meter Run 21 Over Head Squats (95/63) 21 Box Jumps 400 Meter Run 15 Over head Squats 15 Box Jumps 400 Meter Run 9 OverHead Squats 9 Box Jumps   Post Loads and Times to Zen And comments:  

LEARN MORE
WOD 4/11/18
WOD 4/11/18

Press: 5 Rep Max (increase weight from last week) Then… 2 x M.E burn out sets (8-12 reps)   Then…   5 Min AMRAP 120 Double Unders Max Deadlifts remaining time, 225/153   –— 2 min break—-   5 Min AMRAP 50 /40 Cal Assault Bike Max DB Shoulder to OH remaining time, 50/35  

LEARN MORE
WOD 4/10/18
WOD 4/10/18

EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. 3 Rounds 10 Burpee Ring or Burpee Bar Muscle Ups 10 Squat Cleans 135/93 Sign up for the Super Summer Total here:Β https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904    

LEARN MORE
WOD 4/9/18
WOD 4/9/18

Box Squats: 5 x 5   Then…..   12 min EMOM 1st min 3 Wall Climbs (when you finish before 30 sec hold last wall climb till 45 sec) 2nd min 5 Burpee Broad Jumps (when you finish BBJ hold bottom of squat till 45 sec)  

LEARN MORE
Endurance WOD 4/8/18
Endurance WOD 4/8/18

9am- Olympic Lift 10am-Endurance 200m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 400m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 600m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats 53/35 800m Run 2 Rounds 5 C2B Pullups 10 Pushups 15 Goblet Squats

LEARN MORE
WOD 4/7/18
WOD 4/7/18

Β Linda 10-9-8-7-6-5-4-3-2-1 Deadlift: 1 1/2 Body Weight Bench Press: Body Weight Clean: 3/4 Body Weight   Multiple stations of bench press, deadlift, and cleans will be set up. Rotate through the stations until the rep scheme is completed.    

LEARN MORE
WOD 4/6/18 (4pm/5:30pm classes this evening)
WOD 4/6/18 (4pm/5:30pm classes this evening)

WWPF For Time: 3 Rounds 30 DU / 30 DU Relay 10 Synchronized OHS, 95/63 2 Alt Rope Climb   Β 400m Med Ball Run Relay, 20/14   2 Rounds 45 DU / 45 DU Relay 15 Synchronized OHS, 95/63 4 Alt Rope Climbs   400m Med Ball Run Relay, 20/14   1 Round 90 DU

LEARN MORE
WOD 4/5/18
WOD 4/5/18

Hang Cleans 2-2-2   Then:   3 Rounds of:   10-8-6-4-2 Reps of:   Hang Power Cleans (Weights increase Each Round) Burpee Over Bar Toes 2 Bar   Rd1=95/63 Rd2=135/93 Rd3=155/103   Post Loads and Times to ZEN ad Comments:  

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