Back Squat 3-3-3 Then: “Tumilson” 8 rounds for time of: Run 200 meters 11 Dumbbell Burpee Deadlifts, 55/35lb Dumbbells or 53/35lb KBs Post Loads and Times to Zen and Comments: Read More
Power Snatch 15 min to to Heavy Single Then 3 Rounds of: 400 meter run 21 Ring Pushups 15 Kettle Bell Swings 70/53 9 Power Snatch 135/93 Post loads and Times to Zen and Comments: Read More
Bench Press: 3 x 2 (3 sec neg) Strict weighted Pullups: 3 x 2 (3 sec pause over the bar) Then…. 60 Bar Facing Burpees 30 Toes to Bar 15 S2OH 155/113 400m Run 15 DB Push Press 50/35 30 Toes Through Rings 60 Double Unders Read More
15 Minutes to a heavy Power Clean Then…. 12 Min Ladder-*3 Bar Muscle Ups between each round* 3 power cleans 135/93 3 box jumps 24/20 6 power cleans 6 box jumps 9 power cleans 9 box jumps 12 power cleans 12 box jumps ETC………… Wingy Saturdays all June!Read More
Congratulations to Marco finishing at his first Individual CrossFit Games Regional debut 28 in a field of 40 of the fittest men in the Atlantic region. Front Squats 3 sets of 2 reps with a 3 sec pause on the 2nd rep Then: 2017 Regional Event 2...Read More
Endurance WOD Complete the following for time: 1600 Meter Run 150 Double Unders 1200 Meter Run 75 Pushups 800 Meter Run 50 Pullups 400 Meter Run Post Loads and Times to Zen and Comments. Read More
CFWC is Hosting the West Chester Classic Olympic Lifting Meet This weekend. Class will be Held OUTSIDE on the back patio for the 8am and 9am classes. There will be No Open Gym at 10am. Complete the Following for time 5 Rounds of: 400 Meter Run 21 Med Ball Cleans...Read More
