WOD 4/15/15

1a. Bench Press: 3 x 8 1b. Bent over Row: 3 x 8 – Nice work on the RDL progress over the past few months. We will now concentrate on a classic push/pull super-set on Wednesday’s to help increase upperbody strength. Then… Power Snatch Elizabeth 21-15-9 Power Snatch, 115/73 Ring Dip CFWC Snatches & Jerks

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WD 4/14/15

EMOM 7 1 Clean (full depth) 1 Front Squat 1 Jerk Then…. 4 Rounds 5 Clean and Jerk (full depth clean) 185/135 7/10 Strict Pullups (7 strict for ladies, 10 guys) 300m Run (1 lap inside of parking lot) Happy birthday to 6 am’er Eric T!!  

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WOD 4/13/14

Back squat : Week 3 1 x 5 @ 75% 2 X 5 @80% 3 x 5 @ 85% THEN… For Time: 30 Kettlebell snatches (alt from the floor each rep) 53/35 30 Kettlebell Cleans (alt from the floor each time) 30 Single Arm KB Thrusters (break up reps anyway) CFWC Representing at Masters of

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WOD 4/12/15

10am Olympic Lifting 11am Endurance Endurance WOD For Time: 400m Run 50 SDHP, 53/35 400m Run 50 Box Jumps, 24/20 800m Run 50 Push-ups 400m Run 50 Kb Swings,53/35 400m Run Masters of the Universe

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WOD 4/11/13

Dead Lift 3-3-3 Then: with a 20 Min Cap: 30 lunges 21 Pull-ups 21 Sit-ups 30 lunges 18 Pull-ups 18 Sit-ups 30 lunges 15 Pull-ups 15 situps 30 lunges 12 Pull-ups 12 Sit-ups 30 lunges 9 Pull-ups 9 Sit-ups 30 lunges 6 Pull-ups 6 Sit-ups Post Loads and times to comments and ZEN: Please come

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WOD 4/10/15

Tall Clean: 2 x 5 Clean: 1-1-1 (Heavy Singles) Then… “Wacky Wiser Partner Friday” 150 Wall Balls Shots, 20/14 75 Target Burpees 50 Power Cleans, 135/93 25 Bar Muscle -ups Super Doug Crushing the Front Plank                

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WOD 4/9/15

Over Head Squat 1×3@75% 1×3@80% 3×3@85% Then 5 Rounds of: 10 OHS 95#/65# 20 Kettle Bell Swings 53#/35# 30 Double Unders Post Loads to Comments and Zen  

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WOD 4/8/15

Snatch Grip RDL: 3 x 3 Weighted Front Plank: 3 x 1:00 Then… 30-20-10 Shoulder 2 OH, 115/73 Box Jumps, 24/20 Toes 2 Bar CFWC is hosting a Fundraiser Competition Saturday May 2 to raise money for your CFWC Snatches & Jerks. There will be RX, Scaled, and Masters (45+) Division. Come out and support

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WOD 4/7/15

Tall Snatch 2×5 Snatch 1-1-1 (Heavy Singles) Then……. 1000m Row 30 Power Snatches 135/95 15 Ring Muscle Ups Happy birthday to LAAAAAAFFFFRRRRRAAANNNCCCEEE!  

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WOD 4/6/15

Great turnout for the Elizabeth Ciunci Butterfly Run! Back squat: week 2 3×3@80% 3×3@85% 3×3@90% For time 10 rounds of 5 pull-ups 10 push-ups 15 air squats

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4/5/15

Reminder: Β There will be no classes on Easter Sunday. Β We will have Open Gym from 9am-11am

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WOD 4/4/15

Modified Linda 10-9-8-7-6-5-4-3-2-1 Clean Floor press Deadlift *RX weight is body weight*   Don’t Forget: Β The Elizabeth Ciunci Butterfly run is Saturday 4/4 at 9 am.

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