Reminder: Today starts the new Sunday schedule! 9am-Olympic Lift Class 10am- Endurance Endurance WOD- Pick Your Poison AMRAP 30 Minutes 800m Run 30 DB Snatch 50/35 20 V Ups 15 Cal Bike 10 Ring Rows Or, if you missed Saturday’s WOD because of the Butterfly Run: Jannie (Jackie plus Annie) 50 Double Unders 50 Situps...Read More

Reminder: Today is the Elizabeth Ciunci Butterfly Run.  We will all be at Great Valley High School running in support of member Mike Ciunci.  We will have Open Gym from 8am-12 noon for those not attending the run.   We hope to see you all at the run!   Sign up for the Race HERE Race...Read More

WWPF 12 Min EOMOM Even: Clean + Hang Clean + Jerk (heavy) Odd: 2 Rope Climbs   16 Min AMRAP 10 Strict Synchronized Pull-ups 20 Synchronized Pistols 30 Hang Power Cleans, 135/93 (Partner holds Front Rack) 40 Toes 2 Bar (Partner Hangs) 50 Alt Box Jumps, 24/20       THE BUTTERFLY RUN IS THIS...Read More

Front Squat 1-1-1   Then For time complete:   20 Deadlift 135/93 10 Thruster 135/93 50 Double unders   18 Deadlift 8 Thruster 40 Double unders   16 Deadlift 6 Thruster 30 Double unders   14 Deadlift 4 Thruster 20 Double unders   12 Deadlift 2 Thruster 10 Double unders   Post Loads and Times...Read More

Bench Press: Find 1RM   Then…   7 Min AMRAP 12 Cal Row 12 Pushups   2 Min Break   7 Min AMRAP: 9 Toes 2Bar 7 DB Hang Clean & Jerk, 50’s/35’s 5 Squats, 50’s/35’s     No Classes Sat March 31 Register HERERead More

15 Minutes to work up to a heavy complex of: 1 Snatch 1 Hang Snatch 2 OHS Then…. AMRAP 18 Minutes 10 Ring or Bar Muscle Ups 20 Cal Assault Bike 30 Burpees to Target 40 Box Jumps 50 DB Snatch 50/35 Sign up for the CFWC Super Total!! Sign up here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904  Read More

Box Squat 5 sets of 5 reps (5×5) AT 65% 1 REP MAX SQUAT Weight percentage stays the same as some did not hit that number first week so this week let’s dial that in or work at lowering the height of the squat.  The focus should be on quality of feeling the tension in...Read More

10am-Olympic Lifting 11am- Endurance In Any Order Run 1 mile Row 1 mile 50/40 cal bike 100 Sit ups 200 Double Unders 400m Farmer Walk 70/53      BREAKFAST GRAB AND GO MEALS NOW AVAILABLE      Read More

20 Minute EOMOM Odd Minutes: 1 Bear Complex Rep = 1 power clean + Front Squat  + S2OH + Back Squat + S2OH, 165/103 Even Minutes: 30 Double Unders   OR   Open Competitors 18.5 7 Min AMRAP; 3-6-9-12-15-18…… Thrusters C2B Pullups RX: 100/63 Scaled (ages 16 -54) 65/45 / Jumping Pull-ups      ...Read More

  There will Be no Regular Class On Saturday 3/31/18.   There will only be open Gym Time from 9am to 12pm.   Instead we encourage all members of CFWC to participate in the Butterfly Run.  This Run is organized by one of our members, Mike Ciunci, and his family.   Sign up for the Race HERE...Read More