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

Back Squat 1-1-1-1-1   Then:   For Time   30 Wall ball (20/15) 30 Sumo Deadlift HighPull (75/53) 30 Box Jump (24/20) 30 Push Press (75/53) 300 Meter Run   20 Wall ball 20 Sumo Deadlift HighPull 20 Box Jump 20 Push Press 200 Meter run   10 Wall ball 10 Sumo Deadlift HighPull 10

LEARN MORE
WOD 11/15/17
WOD 11/15/17

Bench Press: 3 x 3 Weighted Strict Pullup: 3 x 3   Then…   For Time: 50 Double Unders 21 Deadlift, 225/153 12 Strict HSPU 50 Double Unders 15 Deadlifts 9 Strict HSPU 50 Double Unders 9 Deadlifts 6 Strict HSPU     Wing is excited that CFWC raised $7,925 for Mammograms in Action

LEARN MORE
WOD 11/14/17
WOD 11/14/17

Clean 2-2-2 Then…. Jackie 1000m Row 50 Thrusters 45lbs 30 Pullups Rest 2 Minutes Then… For Time 50/40 Cal Row 30 Burpees        

LEARN MORE
WOD 11/13/17
WOD 11/13/17

Front Squat: 1-1-1   Then…   Tabata – 8 Rounds of each (20 on / 10 off) Weighted Bottom of Push-up holds Alt Renegade Row Alt Tall Kneeling to Stand Alt Single arm Russian Swings      

LEARN MORE
BarBells For Boobs 11/11/17
BarBells For Boobs 11/11/17

Barbells For Boobs.   There will be no 8 or 9 am classes today. Registration will open at 9:15 am. Heats will start at 10 am and run every 15 minutes until everyone has participated Kids heat will be at 11am.   Sign Up and Donate Now HERE or donate at Registration   “Grace“ For

LEARN MORE
WOD 11/10/17

WWPF For Time: 60 Synchronized Target Burpees 50 Synchronized Alt DB Snatches, 50/35 40 Synchronized Hurdle Jumps, 24/20 30 Synchronized Toes to Bar 2k Row 30 Alt Toes 2 Bar (partner must hang) 40 Alt Box Jumps, 24/20 50 Alt DB Snatches, 60 Alt Target Burpees       This Saturday! Registration: 9:15am First Heat:

LEARN MORE
WOD 11/9/17
WOD 11/9/17

Over Head Squat 3-3-3   Then:   5 Rounds of:   30 Double unders 15 Kettle Bell Swings (1.5 Pood/ 1 Pood) 9 Over Head Squats (95/63)   Post Loads and Times to Zen and Comments.   Sign Up  for B4B 2017.   

LEARN MORE
WOD 11/8/17
WOD 11/8/17

Bench Press 5-5-5 Weighted Strict Pullup 5-5-5 Then… 21-15-9 Deadlift 225/153 Wall Ball 20/14 HSPU Barbells for Boobs is this Saturday, 11/11.  There will be no 8 or 9 am classes! Heats will start at 10 am and run every 15 minutes until everyone has participated! Kids heat will be at 11am. Registration will open

LEARN MORE
WOD 11/7/17
WOD 11/7/17

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 3 Min ME Burpees Reminder: Barbells for Boobs is this Saturday, Nov 11th!  

LEARN MORE
WOD 11/6/17

Front Squat 2-2-2 The following should be completed as a complex without putting the barbell down 10 – 8 – 6 – 4 – 2 wt 135/95 Deadlift  Power Clean Reverse Lunge Shoulder to Overhead i.e. complete 10 DL’s then into 10 Power Cleans into 10 Reverse Lunges in front rack into 10 S2OH.  

LEARN MORE
Endurance 11/5/17
Endurance 11/5/17

AMRAP 30 Minutes 400m Run 15 Burpees 20 Med Ball Sit Ups 25 Double Unders 100m Med Ball Run Barbells for Boobs is Next Week!! See you on Saturday, November 11th!  

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