WOD 11/16/14

10am: Olympic Lifting 11am: Enduro WOD 5 Rounds 50 Double Unders 10 OHS, 95/63 10 Burpee Pullups *Cash out: 1 mile run   Marco, in the dark place  

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WOD 11/15/14

1000 m Row 10 Snatches 135/93 10 Snatches 155/105 10 Snatches 185/133 400m Run *Snatches are any way* Coach Brian on his way to winning the rowing WOD at Rally in the Valley  

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WOD 11/14/14

Clean & Jerk: 2-2-2-2 Then… Complete Partner AMRAP in 15 minutes 10 Deadlifts, 275/205 20 HSPU 30 Box Jumps, 24/20 *Rope Climb Ladder: Add 1 rope climb to the end of each around                         Coach Jenny, Nikki and Kim will all be lifting Saturday

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WOD 11/13/14

Back Squat 3-3-3 Then: 600 Meter Run 50 Double Unders 50 Kettle Bell Swings 50 Air Squats 400 Meter Run 30 Double Unders 30 KettleBell Swings 30 Air Squats 200 Meter Run 10 Double Unders 10 Kettle Bell Swings 10 Air squats Post Loads and Times to Zen and Comments:  

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WOD 11/12/14

Skill WOD: 10 Minutes of Handstand Walk Practice Then… 3 Rounds: 15 min cap 7 Power Snatches, 155/103 14 Burpees over bar 21 OH Walking Lunges, 45/25 Then.. Tabata Front Planks: 8 rounds of 20 seconds of work, 10 seconds of rest HAPPY BIRTHDAY TO JON-PAUL!        

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WOD 11/11/14

In observance of Veteran’s Day: Hammer 5 Rounds 5 Power Cleans 135/93 10 Front Squats 5 Jerks 20 Pull-ups Rest exactly 2 Minutes between each round   U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat

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WOD 11/10/14

TEST: 1 RM Bench Press Then.. 8 Min AMRAP 20 Double Unders Kb Snatch Ladder (2-4-6-8-10……) , 70/53 Nice Job to all the CFWC athletes this weekend!

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WOD 11/09/14

10am: Olympic lifting 11am: Endur0 WOD AMRAP 30 Minutes 5 pullups 10 Pushups 15 Air Squats *Must Run AND Row 1200m during the AMRAP Jim Fris, Amy Greco, Doug Claney all placed in their age groups. CONGRATS!

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WOD 11/07/14

5 min EMOM 3 hang squat cleans + 1 jerk Then.. “Wacky Wiser Partner Friday” AMRAP 18 Minutes 150 Double Unders 30 hang cleans, 165/113 150 DU 20 hang cleans, 195/133 150 DU 10 hang cleans, 225/155 Congrats to Nikki, Jenny, and Kim for qualifying for the American Open in December!

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WOD 11/6/14

Power Snatch 2-2-2-1-1-1 Then: 15 Min AMRAP of: 3 Hand Stand Pushups 6 Power Snatch (155/110) 9 Toes to Ring *Metcon weight should be about 75/80% of weight achieved in strength portion if not RXd. Post Loads and Times to Comments and Zen:

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WOD 11/5/14

Skill WOD 8 min (:40 sec work, :20 rest) Handstand Walks Pistols, alt *Switch Movements EMOM Then… AMRAP 12 Minutes: Muscle-up Ladder ( 1-2-3-4-5-6-7…) 3 Deadlifts, 305/215 6 Box Jumps, 30″/24″ (Step Down) Our Holiday Party is Thursday December 18th. Look for your Evite within the next week. Please  RSVP asap. 

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