WOD 2/16/16

15 Minutes to a heavy Snatch (any way) Then…. Open WOD 15.1 AMRAP 9 Minutes 15 Toes to bar 10 Deadlifts 115/73 5 Snatches *Masters 55+ use 85/53 Happy Birthday to BBQueen and BBKing!

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WOD 2/15/16

Happy Birthday Coach Kenny! 4 Rep Max Front Squat then 2 sets at 90% 4 min AMRAP 4 Handstand Push-ups 4 Hurdle jumps 30/24 Rest 2 min then repeat

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WOD 2/14/16

10 AM- OLYMPIC LIFT 11 AM- ENDURANCE 5 Rounds 50 Double Unders 25 Sit Ups 10 Thrusters 115/73 10 Burpees over Bar *Must row 2x800m at some point during workout* Thank you so much to our amazing judges and volunteers! You all were so great! We really appreciate you all so much.  

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2/13/16

Reminder:  There will be no classes today due to CFWC hosting the New Year Novice competition.  Come on out and cheer on the teams!

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WOD 2/12/16

Snatch: 2-2-2-2 Then… WWPF Partner Relay 10-9-8-7-6-5-4-3-2-1 Cal Row OHS, 135/93 *Partner resting holds pet rock, 70/53   NO CLASS SATURDAY DUE TO THE NEW YEAR NOVICE COMPETITION

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WOD 2/11/16

Power Clean 3-3-3 Then: Complete 3 cycles of: 5 Min AMRAP of: 3 Clean and Jerk (165/115) 6 Bar Over Burpee 9 Pullups Rest 2 Min between each cycle. Score is Total Rounds + Reps Completed Post Loads and Rounds to Zen and Comments:

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WOD 2/10/16

Good Mornings: 3 x 5 Weighted Push-ups: 3 x 5 Then… 5 Rounds 3 Muscle ups 6 Deadlifts, 275/203 9 Box Jumps, 30/24 The Spring Real-Estate market is almost here.  If any members are interested, please feel free to reach out to our own Mike Ciunci with any Real -Estate needs, questions, or concerns  

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WOD 2/9/16

  AMSNATCH as possible 6 Minutes 135/93 3 Minutes rest 6 Minute Ladder 1,1,2,2,3,3,4,4….. Chest to Bar Pullup HSPU 3 Minute Rest AMRAP 6 Minutes 15 Cal Row 10 Burpees over Rower   The Open starts soon! Sign up at Games.crossfit.com

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WOD 2/8/16

4 rep max Front Squat then 2 sets of 90%. 10 min EMOM Odd min 10 Toes to Bar Even min 3 Power Cleans 185/135 In remaining time each min double unders.

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Endurance WOD 2/7/16

Olympic Lifting Class 10 am Endurance WOD  11 am AMRAP 12 Minutes 250m Row 10 Burpees 10 Pullups 5 Minute Rest AMRAP 12 Minutes 200m Run 10 Wall balls 10 Toes to bar Don’t forget to sign up for the Open at Games.crossfit.com

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WOD 2/6/16

Bench Press 3-3-3 Then 10,9,8,7,6,5,4,3,2,1 Reps of: KB Swings (2 pood/1.5 pood) Handstand Pushups Med Ball Cleans (20/14) Post Loads and Times to Zen and Comments:  Click Here to Sign up for the Open Today

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