WOD 3/9/14

9am: Yoga (no open gym) 10am: Olympic Lifting W/Ryan 11am: Endurance 12pm: Open Workout 14.2   Complete the following in any order… 2 mile run 2000m row 250 DU 3 more platforms added to the Open gym/Strength area. Please return free standing racks back to each platform when you’re done.  

WOD 3/8/14

Pop Quiz Everyone will be doing our baseline as a test to compare against when you started. In case you are a veteran from CFWC 2.0 or just plan forget… 500m row 40 squats 30 situps 20 handrelease push-ups 10 pull-ups Time to beat Jimmy Wiser 4:21 Then 1RMTurkish Getup/1RM Windmill We will be exploring

WOD 3/7/14

Row 500m x 3 Then… With A Partner, Complete the Following: AMRAP 18 Minutes: 5 Shoulder to OH, 115/75 10 Deadlifts, 115/75 15 Box Jumps, 24/20 *Partners will alternate rounds until 18 minutes runs out. Don’t forget to read about our new Business Owner of the Month, Tom Greco. His story is upstairs in the

WOD 3/6/14

Back Squat lifter choice for bar position (high or low) 3×3 Then 21 Pull-ups 21 KettleBell Snatch 30 Walking lunge 18 Pull-ups 18 KettleBell Snatch 30 Walking lunge 15 Pull-ups 15 KettleBell Snatch 30 Walking lunge 12 Pull-ups 12 KettleBell Snatch 30 Walking lunge 9 Pull-ups 9 KettleBell Snatch 30 Walking lunge 6 Pull-ups 6

WOD 3/5/14

12 minutes to work up to a heavy 3 rep Squat Clean Then… 4 Rounds: 5 Cleans (anyway),  205/135 10 Toes 2 Bar 15 Wall Balls Shots, 20/14 (10ft) Happy Birthday Kailee! AND…. Happy Birthday Natty Lite!

WOD 3/4/14

Cash in: 1000m Row Then…. 5 Rounds 10 Thrusters 135/95 10 Burpees over the bar 10 KB Swings 70/53 Happy birthday to the beautiful Turkey Bacon!  

WOD 3/2/14

9 am- Yoga -no open gym at this time! 10 am- Olympic lift class with Coach Ryan 11 am-  Endurance WOD 12 noon-  14.1 WOD Endurance WOD 4 Rounds, 2 Minutes at each station Row for Calories Hand Release Push Ups Box Step Ups 24/20 Situps 2 Minute rest between rounds Don’t forget to visit

WOD 3/1/14

8AM & 9AM Class “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Rest as needed between Rounds. Post reps from each set to comments. 10AM Open WOD 14.1.

WOD 2/28/14

With A Partner, Complete the following Rep Scheme: 42 Front Squats, 135/95 9 Rope Climbs 30 Front Squats, 155/115 7 Rope Climbs 18 Front Squats, 185/135 5 Rope Climbs                       DEC 2013                                               FEB 2014                                      Rob has lost 15lb in his first 2 month of

917 Old Fern Hill Rd West Chester PA 19380