Endurance WOD 3/8/20
Endurance WOD 3/8/20

9 am- Weightlifting Technique 10 am- Endurance 11:15 am- Yoga Endurance: Park Workout Run to West Goshen Park 25 Burpees 1 Lap (0.8 mile) 50 Pushups 1 Lap 75 Squats Run back to CFWC the long way

LEARN MORE
WOD 3/7/20
WOD 3/7/20

Front Squats 3-3-3   Then:   21 Deadlifts 21 wall Balls 400 Meter Run 18 Deadlifts 18 Wall Balls 400 Meter Run 15 Deadlifts 15 Wall Balls 400 Meter Run 12 Deadlifts 12 Wall Balls 400 Meter Run 9 Deadlifts 9 Wall Balls   Deadlift 155#/103# Wall Ball 20#/15#   Post Loads and Times to

LEARN MORE
WOD 3/6/20
WOD 3/6/20

15 Min to build to a heavy snatch complex (unbroken) Snatch Hang Snatch OHS   then…   2 Rounds For the Twins   100 DU (switch every 50) 38 Synchronized OHS, 95/63   100 DU 38 Alt Squat Snatch, 135/83   100 DU 38 Synchronized Target Birthday Burpees   Happy 38th Birthday to the Craven

LEARN MORE
WOD 3/5/20
WOD 3/5/20

Press Test 1 Rep Max   Then:   7 Rounds of:   200 Meter Run 7 Push Press 135/93 14 Box Jumps 21 situps   Post Loads and Times to ZEN and Comments:  

LEARN MORE
Fit4ALL 3/5/20 8:30am
Fit4ALL 3/5/20 8:30am

Half Bert 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine

LEARN MORE
WOD 3/4/20
WOD 3/4/20

AMRAP 15  Min 5 Weighted Pull-ups, 20/14 10 Weighted Pistols, 20/14 15 Russian Twists, 20/14   then….   AMRAP 10 Min 12 Floor Press, heavy (use DB’s) 24 Lateral Box Step overs , (use 1 or both DB’s)   Then…   For Time: 1600m Run Happy 40th to Lauren Francis (Turkey Bacon)

LEARN MORE
Fit4All 3/4/20
Fit4All 3/4/20

Goblet Squat Sally Then….. Fit4ALL Leap Year AMRAP 20 Minutes 15 Burpees 20 Bicycle Crunches 15 Box Jumps 20 V Ups 15 Burpee Box Jumps 20 Weighted Sit Ups  

LEARN MORE
WOD 3/3/20
WOD 3/3/20

15 Minutes to a heavy unbroken complex of 1 Clean 1 Hang Clean 1 Jerk Then….. 21 Clean and Jerks 115/73 8 Bar Muscle Ups 15 Clean and Jerks 155/103 6 Bar Muscle Ups 9 Clean and Jerks 185/133 4 Bar Muscle Ups

LEARN MORE
WOD 3/1/20
WOD 3/1/20

9am: Oly 10am: Endurance  11:15: yoga   12 min AMRAP Ladder (2-4-6-8-10…) Cal Row Burpee over rower   12 min EMOM (complete 1 round every min on the min)  3 strict pull-ups 6 ring push-ups 9 jumping target squats   12 min AMRAP 12 Alt Russian KB Swings, 53/35 12 Push Press, 53/35 (6 each

LEARN MORE
WOD 2/29/20
WOD 2/29/20

Front Squat: 3-3-3   then…   21-15-9 Hang power clean , 135/93 Front Squat , 135/93 S2OH, 135/93 Refer a friend. If they sign up, you get free stuff    

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