WOD 1/12//15

EMOM 5 Minutes 5 Touch & Go Power Cleans, AHAP (We will Test Front Squat 1RM on Tuesday) Then….. 21-15-9 Rolling Burpees Squat Box Jumps 24/20 Watch Here    

LEARN MORE
WOD 1/11/15

9am: Open Gym (unlimited members) 10am: Olympic Lifting 11am: Endurance (No Open Gym) 3 Rounds AMRAP 8 Mintutes 9 Toes 2 bar (scale w/V-ups) 12 Weighted Step-Ups, 24″/20″ (53lb/35lb) 15 Shoulder to OH, 95/63 *Rest 3 Minutes between each AMRAP  

LEARN MORE
WOD 1/10/15

AMRAP 20 Minutes 50 Double Unders 21 KB Swings 53/35 12 Pullups **Reminder: There is no Beat the Coach tomorrow at 10am**   Amy F at her last mud run

LEARN MORE
WOD 1/9/15

Press: 2-2-2-2 Then…. “Wacky Wiser Partner Friday” AMRAP 20 Minutes 60 Cal Row 19 Hang Snatch, 135/93 55 Weighted Medball Situps Passes, 20/14 Happy 60th Birthday Janice! 1955 was just the other day……    

LEARN MORE
WOD 1/7/15

1a. Romanian Deadlift: 3 x 5 1b. Max Effort L-sit: 3 x M.E .12 Minute AMRAP 30 Double Unders 10 Alt Pistols *EMOM 5 burpees (workout starts with burpees) Then… Tabata Side Planks: 8 rounds / side Happy Birthday to the Shark Tank  

LEARN MORE
WOD 1/6/15

EMOM 5 5 Touch and Go Power Snatches *Advanced- Try to increase weight each round* Then……With a 15 Minute Cap 50 Calorie Row 40 Pullups 30 Toes to Bar 20 Ring Muscle Ups or as many as possible with remaining time   Mike Braz, just after finishing his marathon  

LEARN MORE
WOD 1/5/15

Front Squat 4×2 (3sec pause 1st rep only) Then: 4 rounds 10 Shoot Throughs 20 Wall Ball 20/14 Shoot throughs work the midline and shoulders both in flexion & extension. Start from a plank on paralettes or two boxes to an appropriate height. Do a push-up (chest should break the plane of hands), shoot your

LEARN MORE
WOD 1/4/15

9am – Open Gym 10am: Olympic LIfting 11am: Endurance 4 Rounds – Complete as many reps as possible Station 1: 2 Minutes of Max Row for Cal Station 2: 2 Minutes of Max OH Lunges, 45lb/25lb Station 3: 2 Minutes of Max Strict Pullups Station 4: 2 Minutes of Max Double Unders * 2 Min

LEARN MORE
WOD 1/1/15

“Jack” Complete as many rounds as possible in 20 minutes of: 10 Push press, 115/75 10 KB Swings, 53/35 10 Box jumps, 24″/20″ Post Reps and rounds to Zen and Comments:

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