EMOM 10 Minutes 1 Clean Pull + 2 Power Cleans Then….. 13 Minute Ladder-Start with 1 Rep of each, increase by 1 rep each round Power Clean 185/133 Muscle Up-Ring Or Bar HSPU *30 Double Unders after each roundRead More
Happy New Year! We want to thank you all for another year at CFWC! We appreciate you all so much for being a part of our community! Classes at 10am and Noon New Year, New WOD! 2025m Row/Ski/Run 2025 lbs of Dumbbell Squat Clean and Jerk (example: with 50lbs=41 reps, with 35lbs=58 reps) 2025 inches of...Read More
2024 Wont go down without a fight. Thanks for another great year! 5 Rounds: 1 Minute at each station Wall Balls Sumo Deadlift High Pull 75/53 Barbell Box Jumps 24/30 Push Press 75/53 Cal Ski 1 Minute RestRead More
2 Front Squats every 90s for 20 Minutes 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30 Then…. AMRAP 13 Minutes 200m Run or Ski 15 Hang Snatch 75/53 10 Burpees Over BarRead More
20 Minutes to a Heavy Bench Press AND Heavy Clean Then…. AMRAP 15 Minutes 20 Toes to Bar 10 Alt Pistols or Weighted Lunges 5 Strict HSPU 1 Clean @85% Read More
WWPF – Happy Birthday To The Leader Of The Panda Squad, Jill ! 35 MIN AMRAP LADDER 10 Synchronized Wall Ball Shots, 20/14 52/52 Double Under Relay 10 Synchronized KB Swings, 53/35 12/12 Cal Bike Relay 20 Synchronized Wall Ball Shots 52/52 Double Under Relay 20 Synchronized Kb Swings 12/12 Cal Bike Relay 30 Synchronized...Read More
15 Minutes to a Heavy Complex 1 Snatch Grip Deadlift + 1 Snatch + 1 Hang Snatch Then…… 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHS *Can do the clean variation for those with shoulder issuesRead More
12 DAYS OF CROSSFIT WEST CHESTER1 MU2 Heavy Thrusters, 135/933 HSPU4 KB swings, 53/355 Golden Ring Pullups6 Knees to Elbows7 Burpee Tuck Jumps8 Box Jumps9 Situps10 KB Snatches11 Wall Ball Shots, 20/1412 SDHP, 53/35Read More
