3/25/20 Virtual WOD + @home version
3/25/20 Virtual WOD + @home version

Virtual WOD: 7am – 12noon- 4pm 50-40-30-20-10 Double Unders Russian Twists, 20/14 or anything close to this   Then..   10-20-30-40-50 Double Unders Side plank Raises (split reps: 5/5, 10/10……)   @Home Body Weight Version 50-40-30-20-10 Lateral Jumps Russian Twists, no weight   THEN…   10-20-30-40-50 Lateral Jumps Side Plank Raises (split reps up)  

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Virtual Class and no equipment WODs 3/24/20
Virtual Class and no equipment WODs 3/24/20

Virtual Class: 7am, Noon, 4pm Morgantine: Happy 28th Birthday to Morgan Jaffe 2 Rounds for time 28 Burpees 28 SA Floor Press Rt 28 SA Floor Press LT 28 Front Rack Backward Lunges 28 Goblet Squats At home, no equipment WOD: 2 Rounds for time 28 Burpees 28 Pushups 28 V Ups 28 Backward Lunges

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@ Home WOD 3/23/20
@ Home WOD 3/23/20

Zoom classes: 7am – 12noon – 4pm Check your email approximately 10 minutes before class.  Be sure to check the email that we have on file in Zen Planner. Follow the link and enjoy the workout !   “Secret Service Snatch Test” 10 minutes to achieve 200 snatches using either a KB or DB. then….  

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At Home WOD 3/21/20
At Home WOD 3/21/20

EMOM Cardio 15 Minutes 5 Burpees (Scale to 3) and 16 jumping Lunges (scale to backward lunges) Then…. EOMOM 10 Minutes Odd Minutes: 20 Bicycle Crunches Even Minutes: 45s Front Plank  

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Announcement 3/19/20

In accordance with Governor Tom Wolfe’s order, CFWC will be closed indefinitely as of 8pm tonight. We will be open for equipment pickup tomorrow 3/20/20 from 11am-1pm.  Look forward to online zoom classes for members only

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@Home WOD 3/20/20
@Home WOD 3/20/20

@ home WOD 8 Rounds of each exercise( 20 sec on/10 sec off) Tabata sprints outside Tabata Side Plank, alt sides for 8 rounds (4 rounds each side) Tabata Mountain Climbers Tabata Handstand Shoulder Touches            

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WOD 3/19/20
WOD 3/19/20

15 Min to Heavy Thruster. Then: 4 Rounds for time 20 Thrusters 75#/53# 35 Double Unders ——————————————- At Home WOD 50 Double Unders / 25 Tuck jumps 50 jumping squats 50 DU/ 25 Tuck jumps 40 jumping squats 50 DU/25 tuck jumps 30 jumping squats 50 DU / 25 tuck jumps 20 jumping squats 50

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WOD 3/18/20
WOD 3/18/20

10 min EOMOM Even: 10 Floor Press Odd: 10 C2B Pull-ups   10 Min AMRAP:  Run 1 mile *rest for remaining Time   10 Min AMRAP 7  Tempo push ups (3sec down/1 sec pause) 14 alt Pistols 1:00 Plank —————————————————————— @Home CFWC WOD 12 Min AMRAP 7 Tempo Push-ups (3 sec Down/ 1 sec pause)

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WOD 3/16/20
WOD 3/16/20

Front Squat Test 1 Rep Max Then… AMRAP 15 Minutes 15 SA KB Push Press L 53/35 15 SA KB Push Press R 30 Backward KB Lunges 300m Run

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Endurance WOD 3/15/20
Endurance WOD 3/15/20

9 am- Olympic Lift Technique Class 10 am- Endurance 11:15 am- Yoga AMRAP 35 Minutes 20 Strict Pullups 30 Pushups 40 OH Plate Lunges 35/25 50 Alternatine Leg V Ups 800m Run        

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