WOD 9/13/15

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with Coach Brian AMRAP 30 Minutes 800m Run 4 Rounds of Cindy (5 pullups, 10 pushups, 15 air squats) Deanna carrying her husband Dan  

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WOD 9/12/15

Happy birthday to frenchie Friday Alison L. She loves fancy beer and her french bulldog…and her husband…in that order? Bench press 5×5 AMRAP 10 Minutes 15 Left Arm Kettlebell Snatches 53/35lbs 15 Right Arm Kettlebell Snatches 53/35lbs 20 Box Jump-overs 24/20

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WOD 9/11/15

“WWPF” “SEPTEMBER 11th “- 30 Min AMRAP: 343m Firemans Carry  (# of firefighters killed) – Split up anyway  37 C2B Pullups (# of Port Authority Police Officers Killed) – Partner Hangs from bar 23 Wall Climbs (# of Police Officers Killed) – MIX REPS ANYWAY (1 person works at a time) 2 Legless Rope Climbs (# of Paramedics Killed)

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WOD 9/10/15

Front Squat 3-3-3 Then: 5 Rounds for Time: 10 Hang Squat Clean 135/95# 20 Push Ups 10 Pullups Post Loads and Times to comments and ZEN:

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WOD 9/9/15

1A. RDL: 3 x 3 1B. Strict Weighted Pullup: 3 x 3 Then.. 3 Rounds: 15 Deadlifts, 225/153 50 DU 15 Toes 2 Bar Happy Birthday Heather!    

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WOD 9/8/15

Back squat 8 RM, then 2×8 @90% of 8 RM Then…. 10 Minute Ladder 1,2,3,4,5,6,7,8……….. Bar Muscle Up Snatch (full squat depth)135/93     Abmat, Laura, Turkey Bacon and Sean at their last competition

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WOD 9/7/15

Kicking back and watching the Rocky movie legacy unfold I was inspired. We enjoy the fruits of Labor day from those who have fought and toiled in this great country before us. Enjoy your day and this little old school number. “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps)

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WOD 9/6/15

**NO OLY CLASS** 9am Open Gym 11am Endurance 3 ROUNDS 800m run 50 DU 25 Wall Ball Shots, 20/14 10 Press Press, 115/73 *Row 1000m During workout Happy Birthday Gary Ham & Cheese

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WOD 9/5/15

Labor Day Weekend Memorial WOD. “Hotshots 19“ Six rounds for time of: 30 Squats 19  Power cleans 135/95 7 Strict Pull-ups 400 Meter Run Normal Class Times 8am 9am and Open Gym at 10am. There will be a 60 Minute time cap for each class. We will Start each session at 8:15, 9:15 and 10:15.

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WOD 9/4/15

Power Snatch: 3-3-3 Then… “WWPF” AMRAP 18 Minutes 30 Deadlifts, (partner holds deadlift), 225/153 20 Synchronized Burpees 10 Muscle Ups, (mix anyway) Happy Birthday Foose!  

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Labor Day Weekend Schedule

Friday September 4: Normal Schedule Saturday September 5: Normal Schedule Sunday September 6: 10am open Gym (NO OLY CLASS) 11am Endurance Monday September 7th: 9:30am 12noon 4pm *Our Back Squat program will continue Tuesday September 8th 

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WOD 9/3/15

Over Head Squat 2-2-2 Then: 12 min AMRAP of 7 Squat Cleans 155/105 15 Kettle Bell Swings (70/53) 30 Double Unders Post Loads and Rounds completed to ZEN and Comments:

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