WOD 9/6/14

Hang Snatch: 3-3-3 Then… 3 Rounds: 50 Air Squats 7 Muscle ups 10 Hang Snatch (anyway), 135/95 Saturday October 18th Click HERE to make your own sign-up page & join our team    

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WOD 9/5/14

Front Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” AMRAP 18 Minutes 100 DU 50 Pushups 30 Pistols, alt 15 Deadlifts, 275/185 Coming this OCTOBER! Cost: $75/Month (+$50 for every additional child) Schedule: Tuesday/Thursday (4:45pm – 5:30pm) Ages: 4-12  

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WOD 9/4/12

Hang Clean 3-3-3 Then: 5 Rounds of 6 Hang Squat Cleans (155#/110#) 12 Toes to Rings 200 Meter Run 7:30PM No Olympic lifting class / Open Gym or Open Strength with Wing Post Loads and Times to Comments and Zen: Happy Birthday Foose

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WOD 9/3/14

TEST: 15 minutes to establish a 1RM Snatch Then… “Burpee Helen” 3 Rounds: 400m run 21 Kb Swings, 53/35 12 Target Burpees (2 hand target above max reach) Lets Snatch!  

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WOD 9/2/14

Back Squat 3-3-3 Then….. Fran (10 minute time cap) 21-15-9 Thruster 95/65 Pullup   Cashout:  1000m Row (to be done immediately after, but scored separately)    

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WOD 8/31/14

10 am- Olympic Lifting 11 am- Endurance 30 OHS 95/63 30 Pullups 30 Sit ups 800m Run 20 OHS 95/63 20 Pullups 20 Situps 800m Run 10 OHS 10 Pullups 10 Situps 800m Run   Captain Phil on the Airdyne

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WOD 8/30/14

HOW TO ACCESS THE ZEN PLANNER MOBILE APP Strict Press: 1 Rep Max Then… For Time: Row 1k 100 DU Run 1 mile Happy Birthday to the one and only Perv!  

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WOD Tracking & App Setup

Zen Planner has updated their software and we feel it is best for the entire membership to stay with them.  With that being said, Zen Planner has new workout tracking. You will notice a new computer at the front desk. All members can log in their results on this computer and track their progress. If

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WOD 8/29/14

Front Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” 4 Rounds: (18 min cap) 200m run, 20/14 (1 partner holds med ball) 50 Wall Ball Shots, 20/14 6 Rope Climbs (partner hold Med ball)

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WOD 8/28/14

Push Press 3-3-3 Then: 15 Min AMRAP of: 10 Kettlebell swings 2pood/1.5pood 10 Box jumps 24/20 10 Ring dips Post Push Press Loads and Rounds Completed to Comments:

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WOD 8/27/14

500m Row X 3 (record best out of 3) Then… 5 Rounds: 7 Deadlift, 275/185 30 Double Unders *EMOM: 5 Burpees over the bar Happy Birthday Nard-Dog!      

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