WOD 5/4/17

Back Squat 5-5-5   Then   7 Rounds For Time Of:   7 Thrusters 95/63 7 Box Jumps 24/20 7 Kettle Bell Swings 2 pood/1.5pood   Post Loads and Times to Zen and Comments:    

LEARN MORE
WOD 5/3/17

Bench Press: 3 x 5 (3 sec neg) Strict Pull-ups: 3 x ME (3 sec pause over bar)     Then…   AMRAP 14 Min 7 Hang Cleans (squat or power), 185/123 60 DU 30 Wall Ball Shots, 20/14   Let Kettlebell Kitchen do the cooking. Order Wednesday for Sunday drop-off!Β 

LEARN MORE
WOD 5/2/17

15 Minutes to a heavy snatch double (does not have to be touch and go) Then….. AMRAP 15 Minutes 400m Run 5 Bar Muscle Ups 5 Snatch 165/103 Morgan, Meredith, Mandi, Kev, Butters and Foose at Team Training

LEARN MORE
WOD 5/1/17

Front Squat 3×4 with 3 second pauses on reps 1 and 4 Then…. 30-20-10 Single Arm KB Clean and Jerk 70/53 KB Box Step Up 20/16″ 70/53lb Cash Out: 90 Second L Sit Marco Team Training Regional Fundraiser

LEARN MORE
WOD 4/30/17

10am: Oly 11am: Enduro   8 min EMOM 100m Sprints   Rest 2 min   4 Rounds 2 min amrap 4 box jumps 4 thrusters *2 min rest between rounds   Rest 2 min 8 min EMOM 100m sprints     Team Training for Marco      

LEARN MORE
WOD 4/29/17

Team Training is Today from 1pm to 3pm. Β  Β  The 8am and 9am Classes and open Gym at 10am will operate as Normal.   Press 3-3-3   Then:   5 Rounds of:   200 meter run 12 Deadlift (135/93) 10 Hang Clean 8 push press   Post Loads and Times to ZEN and Comments:

LEARN MORE
WOD 4/28/17

WWPF   AMRAP 16 Min 400m Farmers Carry Relay (must switch every 100m), 70/53 55 Sumo Deadlift Highpulls, 70/53 55 DB Push Press, 50/35   ——3 min rest——–   AMRAP 16 Minutes 200m Firemans Carry 30 Synchronized Hurdle Jumps, 24/20 10 Synchronized Bar Muscle ups (scale with 30 synchronized pullups)          

LEARN MORE
WOD 4/27/17

Back Squat 2-2-2   Then:   300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93 300 Meter run 21 Burpee Over Bar 300 Meter run 15 Snatches 135/93   Post Loads and Times to Zen and Comments:  

LEARN MORE
WOD 4/26/17

Bench Press: 3 x 5 (3 sec neg)   Strict Pullup: 3 x M.E. Β (3 sec pause over bar)   Then…   AMRAP 14 Min   4 Ring MU   7 hang Power Cleans, 155/103   10 KB Swings, 70/53       DON’T FORGET TO ORDER YOUR KB KITCHEN MEALS FOR SUNDAY DROP OFF

LEARN MORE
WOD 4/25/17

15 Minutes to a heavy jerk Then… 15 S2OH 155/103 30 Pistols 60 Over box jumps 24/20 30 Pistols 15 S2OH Immediately Following: 3 Minutes Max Rope Climbs The Hutch

LEARN MORE
WOD 4/24/17

Congrats to Paul, Steve, Dina & Kelly on a 1st place finish at Sunday’s comp the Ranger Games! Front Squat 3×5 (3 sec pause on reps 1-3-5) 12 min EMOM 30 sec max Double Unders 10 Toes to Bar 30 sec max Ring Dips Score total dubs & total dips 

LEARN MORE
Endurance WOD 4/23/17

9 am- 11am- Open Gym 10 am- Olympic Lifting 11 am- Endurance 8 Rounds Run 400m or row 500m (can switch every round) 5 Strict Pullups 10 Pushups 15 Air Squats How can you help get Marco to Regionals?? 1. Donate at the desk at the gym 2. Attend CFWC Team Training on Saturday the

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