CFWC will be open for a 6am, 7:30am, 9:30am and 12 noon. We will be closed tomorrow. 12 Days of Crossfit West Chester Completed like the song, coaches will scale accordingly One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell
Mob Clinic with Dana Hurley & Sue McClain (no relation to John) Complex Deadlift (snatch grip) – high Pull – Snatch – Back Squat – Good Mornings Follow last weeks protocol of completing a circuit of the complex 3times this week. Start with the bar and add weight each three completions of the complex. Then:
9am – Yoga 10am- Olympic Lifting 11am – Endurance 5 Rounds: In teams of 3… 1 min: Row for Cal 1 min: Thrusters, 95/65 1 min: Pullups *2 min rest between round Each person on the team will rotate through all 3 movements. These should be all out efforts each round. The Moblity Clinic is
Filthy Fifty For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 36#/26# 50 Walking Lunge 50 Knees to elbows 50 Push press, 45#/35# 50 Back extensions/Supermen 50 Wall balls, 20#/15# 50 Burpees 50 Double unders Post time to comments: Dan Gets his first Muscle Up on his Birthday.
Back Squat: 3-3-3 Then… “Wacky Wiser Partner Friday” AMRAP 8 min Burpee Broad Jumps for distance * Run 200m (partners will alternate the 2 movements) ——2 min break——- AMRAP 8 min Max Burpee Pullups * Run 200m (partners will alternate the 2 movements) The online ordering period for the CFWC camo hoodies are coming to
Overhead Squat: 3-3-3 (15 min) Then… *Cash In: 50 DU 30-20-10 Pullups Pistols Situps *Cash out: 50 DU Mobility Clinic Sunday Dec 22 @ CFWC 12:30pm – 2pm Pre-Pay: $10 Pay at Door: $15 Sue McClain (Physical Therapist) and Dana Hurley(Massage Therapist) will be at the box Sunday December 22 hosting a mobility clinic. Learn
EMOM 7 Minutes- AHAP 1 Power Clean 1 Clean (squat) 1 Hang Sq Clean 1 Jerk Then…. The Za 3 Rounds of 3 Minute AMRAPS- 3 Minute break between each 3 minute AMRAP AMRAP 3 Minutes 3 Power Cleans 185/125 6 Slapping Push Ups 9 Jumping Air Squats Happy birthday to the beautiful Za!
Back Squat: 5-5-3-3-1-1-1 (15 min cap) Then… “Wacky Wiser Partner Friday” 50-40-30-20-10 KB Snatches,70/53(KB must touch the ground each rep) Wall Ball Shots, 20/14.( 10ft) * Complete 5 Rope Climbs after the 50’s, 4 rope climbs after the 40’s, 3 rope climbs after the 30’s, 2 rope climbs after the 20’s, and 1 rope climb