WOD 8/13/14

7 Min EMOM Snatch start (Knee) + Snatch Pull (from ground) + Full Snatch (from ground) Then… For Time: Cash In: 400m Run 3 Rounds: 30 Walking Lunges, 45lb/25lb 15 C2B Pullups Then… Cash Out: 400m Run CLICK HERE to build your profiles! Mind-Body will be our new member software. All members are responsible for

LEARN MORE
WOD 8/11/14

                  Come Monday Night to see the unveiling of the shirt that won my heart this weekend! Every Minute On the Minute for 10 min. Clean Pull (to Knee 2 sec pause) + Deadlift + Clean + Jerk Then: 3 Rounds For Time 30 Kettlebell Swings 53/35

LEARN MORE
WOD 8/10/14

10am: Olympic Lifting 11am: Endurance: For Time: 35 Thrusters, 75/55 35 Burpees 25 Thrusters 25 Burpees 15 Thrusters 15 Burpees *EMOM: 3 Strict Pullups Cashout: 1 Mile Run Mobility goes a long way with a super friend

LEARN MORE
WOD 8/8/14

Front Squat: 5-5-5 then… “Wacky Wiser Partner Friday” AMRAP 15 Minutes 200m Run 100 DU 50 Pull-ups 30 Pistols The Intern getting her 4th Degree Blackbelt! CONGRATS!          

LEARN MORE
WOD 8/6/14

TEST: Find 1RM BACK SQUAT (20 MINUTES) Then… 30-20-10 Wall Ball Shots, 20/14 (10ft) Toes Through Rings Saturday Oct 18th here at CFWC! Save the Date, Save the Boobs!

LEARN MORE
WOD 8/4/14

Jenny & Marco taking 1st Place at CF Advance Throwdown! 4 x 30′ Double Kettlebell Bear Crawl Then: 10 min AMRAP Double KB or DB Bear Complex (Clean + Squat + Press/Push Press or Jerk + squat + P/PP/J) The KB/DB must touch the floor after each round.

LEARN MORE
WOD 8/3/14

10am Olympic Lifting 11am: Endurance “Sunday Funday with BALLS” 20/14 Tempo Runs: 5 minutes -Every :20 seconds run 60 yds Then… 10 Minute AMRAP 200m run with your ball 20 Wall Balls 20 MB Sit Ups 20 MB Push Ups *Every odd minute= 5 MB Burpees Then… Tempo Sprints= 4 Minutes -Every :15 seconds run

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