WOD 11/27/16

10am: Oly 11am: Endurance 30min EMOM Min 1: 1 Round of Cindy (5 pullup/10pushups/15air squats) Min 2: 25 Double Unders Min 3: Cal Row (12/8) If you purchased meals for this weeks drop off, they will be available for pickup first thing Monday morning @5am  

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WOD 11/26/16

Snatch: 2-2-2 Then…. “Running Amanda” 400m Run 9 Ring MU 9 Snatches (squat), 135/93 300m Run 7 Ring MU 7 Squat Snatches 200m Run 5 Ring MU 5 Snatches Signed up yet?        

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WOD 11/25/16

“WWPF”   “Burn The Turkey”   100DU/100DU   150 Wall Balls Shots, 20/14 (split reps anyway)   75DU/75DU   100 Pullups (split reps anyway)   50DU/50DU   75 Burpees (split reps anyway)   25DU/25DU   50 Ground 2 OH, 135/93 (split reps anyway)      

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WOD 11/24/16
WOD 11/24/16

HAPPY  Thanks  CORES-GIVING Lets work that mid section before we stuff it 🙂   Appetizer:   Deadlift 5×1   Main Course:   800 Meter Run 21 Deadlifts 21 Toes-to-bar 600 Meter Run 15 Deadlifts 15 Toes-to-bar 400 Meter Run 9 Deadlifts 9 Toes-to-bar (TOMS 225lbs / HENS 145lbs)   Dessert   50 Med Ball Situps

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WOD 11/23/16
WOD 11/23/16

Bench Press: 8-8-8 Front Plank: 3 x M.E. Then… 21-15-9 Hang Power Clean, 135/93 HSPU Ring Dips Wednesday’s at Midnight is the last chance to order meals for Next Sunday 27th/Thursday 12/1  Drop off ORDER NOW! Use CFWC code for 20% off  

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WOD 11/22/16
WOD 11/22/16

EMOM 7 Minutes 3 Hang Snatch Then… Crossfit Open 16.3 AMRAP 7 Minutes 10 Power Snatches 75/53 3 Bar Muscle Ups Rest  3 Min 2 Min ME Burpees Happy birthday to Mike B!  

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WOD 11/21/16
WOD 11/21/16

  1 rep max Back Squat   12 min emom 1st min 30 sec box jump overs 2nd min  30 sec Alternating one handed swing 53/35 Score is  total  reps  

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WOD 11/20/16

10am: Oly Class 11am: Enduro 10 min EMOM 100m Run Then.. 20 min AMRAP 30 DU 20 Situps 10 Ring Rows *Must Row 1000m row during Complete 1 min plank during minutes 5, 10, 15

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WOD 11/18/16
WOD 11/18/16

“WWPF”   1200m Med Ball Run Relay, 20/14 42 Hang Power Cleans, 155/103 50 DU/50 DU   800m Med Ball Run Relay 30 Hang Power Cleans 50 DU/50 DU   400m Med Ball Run Relay 18 Hang Power Cleans 50 DU / 50 DU   We are excited to announce our new partnership with Kettlebell

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WOD 11/17/16
WOD 11/17/16

Power Snatch   3-3-2-2-1-1-1   Then   10.002 Min Ladder   1 Snatch (135/93) 1 Toes 2 Bar 1 Burpee over Bar   2 Snatch 2 Toes 2 Bar 2 Burpee over Bar   3 Snatch 3 Toes To Bar 3 Burpee Over Bar   Keep Climbing until Time Expires.   Post Loads and times

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WOD 11/16/16
WOD 11/16/16

Bench Press: 3-3-3   L-Sit: 3 x M.E.   Then…   “Helen” 3 Rounds 400m Run 21 Kb Swings, 53/35 12 Pullups   It’s back. This year will have Beginner and Intermediate divisions (same sex) Click HERE for more information    

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