WOD 5/7/14

Hang Power Clean: 3-3-3 Then… 3 Rounds: 400m Run 21 Hang Power Cleans, 135/95 12 Box Jumps, 30/24 Photo bomb of the month

LEARN MORE
WOD 5/6/14

Test: 1 RM Overhead Squat Then…. AMRAP 15 Min 200m Run 7 OHS 135/95 4 Bar Muscle Up Then…. EMOM 7 100m Sprint        

LEARN MORE
WOD 5/5/14

              Weighted Pullups, 5-5-5 5 rounds (20 min cap) 1 rope climb 5 Russian KB Swings L / 5 Russian KB Swings R 5 KB squat clean thrusters L / 5 KB squat clean thrusters R 5 Cartwheels L hand lead / 5 Cartwheels R hand lead You don’t

LEARN MORE
WOD 5/4/14

10 am- Olympic Lift class with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD 6 Rounds 400m Run 15 Hand Release Push Ups 20 Split Lunges 15 Toes to Bar Happy birthday to Nate and Braz!!

LEARN MORE
WOD 5/2/14

7 Min EMOM Snatch + Hang Snatch + OHS Then.. With a Partner: 42-30-18 Front Squats, 155/105 Target Burpees, over max reach BUY TICKETS HERE TO COME DOWN AND WATCH TEAM SNATCHES & JERKS KICK BUTT BUY TICKETS HERE TO COME DOWN AND WATCH TEAM SNATCHES & JERKS KICK BUTT  

LEARN MORE
WOD 5/1/14

Sumo Deadlift 3-3-3 Then: Fight Gone Bad for time 21-15-9 Reps of Wall Balls 20#/15# Box Jumps 24/20 Sumo Deadlift High pull 75#/55# Push Press 75#/55# With: 200 Meter run or 250M Row after each Round Post loads and Times to comments:   The FIRST Masters Training Seminar Series of its kind, Fortify, is designed

LEARN MORE
May – June NEWS & EVENTS

NEW PRE-Hab CLASS:Β  *Β  Tuesday / Thursday @ 7:30pm (Starts May 6th) * Learn injury prevention, correct imbalances, strengthen stabilizing muscles   MID-ATLANTIC REGIONALS COMPETITION: May 23-25 * Come down and support CFWC Snatches & Jerks! * Buy tickets HERE   FORTIFY – 40 FIT MASTERS TRAINING SEMINAR * Friday June 13th -14th @ Crossfit

LEARN MORE
WOD 4/30/14

Test: Back Squat – Find 1 Rep Max (20 min cap) Then… 3 Rounds: 75 Double Unders 20 Pistols, alt legs 15 Toes 2 Bar HAPPY BIRTHDAY COACH BRIAN!

LEARN MORE
WOD 4/29/14

EMOM 7 1 Clean (squat) 1 Front Squat 1 Jerk Then… AMRAP 3 Minutes with 80% from part 1 1 Squat Clean 1 Front Squat 1 Jerk Then…. 21-15-9 Hang Power Clean 135/95 Chest to Bar Pullup   The boys (Nate and JP) at Masters of the Universe    

LEARN MORE
WOD 4/28/14

4 Rounds: 1a. Bench Press x 5 1b.Β  ME 80% of Bodyweight Pendlay row Then.. AccumulateΒ 3 min in a Handstand hold Then.. 13 min AMRAP 10 Medball sit-ups 10 Kettlebell Swings 53/35 10 Burpees  

LEARN MORE
WOD 4/27/14

10 am- Olympic Lift class with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD 2x800m Run for time Then… 5 Rounds of each movement, alternate movements each round 2 Minutes each round 1 minute rest between rounds 200m Run, then max reps thrusters 115/75 with remaining time 200m Run, then Burpee Box

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