WWPF 0:00 – 12:00 2rm Hang Clean   13:00 – 32:00 42 Hang Cleans, 135/93 30 Synchronized Wall Ball Shots, 20/14 18 Strict HSPU (partner holds handstand)   30 Hang Cleans, 165/113 30 Synchronized Wall Ball Shots 18 Strict HSPU (partner holds handstand)   18 Hang Cleans, 195/133 30 Synchronized Wall Ball Shots 18 Strict...Read More

Weather Update 3/22/18 CFWC plans on opening at 7:30am on Thursday 3/22/18. The 5am and 6am classes are Cancelled. Please check back here or our social media sites tomorrow for any updates.  Read More

DeadLift 2-2-2 Then 7 Rounds of: 5 Deadlift 275/183 7 MedBall Cleans 20/15 10 Pullups Post Loads and Times to ZEN and Comments:Read More

Weather Update 3/21/18  CFWC is now closed due to the Snow Storm. There will be no more Afternoon or Evening Classes today. Stay Safe.Read More

Bench Press: 2RM 2 x 2 @90%   Then…   16 Min AMRAP: 30 Alt DB Snatches, 50/35 15 Box Jumps, 24/20 30 Alt Pistols   20 KB Snatches, 70/53 15 Box Jumps 20 Alt Pistols   10 Barbell Squat Snatches, 155/103 15 Box Jumps 10 Alt Pistols     Congrats to Marco for kicking...Read More

Weather Update 3/20/18  No 7:30PM Class. We will be closing after the 6:30PM Class.Read More

15 Minutes to find: 1 RM Weighted Pullup (or 3×5 strict banded pullups with 3 second hold) Then… AMRAP 10 Minutes 250m Row 3 Bar Muscle Ups Then… No Rest In Between AMRAP 10 Minutes 50 Double Unders 25 Burpees 15 Hang Power Cleans 115/83 CFWC is hosting the Super Summer Total 6/30/18! Sign up...Read More

Box Squat 5×5 at 65% of your 1 rep max then… 21-15-9 KB Swings Strict Toes to Rings  Read More

Reminder: No olympic lifting class today Open gym 9-12 Endurance 11am AMRAP 35 Minutes 400m Run or 500m Row 5 Strict Pullups 10 Toes To Bar 20 KB Swings 50/35 40 Box Step Ups 24/20 The Elizabeth Ciunci Butterfly run is March 31st.  Sign up here: https://runsignup.com/Race/PA/Malvern/TheButterflyRunWalkRead More