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...Read More

5 rounds for time: 7 × 1 DB power clean 1 Front Squat 1 Push press 1 Front Squat 1 Push press 200m DB farmers carry 50/35Read More

WWPF   0:00 – 8:00 Establish a Max Hang Snatch   10:00 – 22:00 12 min AMRAP 30 Thrusters, 95/63 8 Alt Rope Climbs   24:00 – 32:00 8 min AMRAP Max Cal Row (partner holds pet rock)                       25:00 – 30:00 Max Distance  ...Read More

Back Squat 3-3-3   Then   12 Min AMRAP   4 Burpee Pullups 8 Box Jumps (24/20) 12 Wall Balls (20/15)   Post Loads and Times to Zen And Comments:    Read More

  For Time:   125  DU   60 Kb Swings, 53/35   40 Pullups   20 OHS, 95/63   800m Run   20 OHS, 95/63   40 Pushups   60 Med Ball Situps, 20/14   125 DU     Order Wednesday for Sunday night drop-offRead More

15 Minutes to a heavy Clean and Jerk Then….. 4 Rounds 3 Clean and Jerks 205/143 10 Strict HSPU 300m Run Meet Faith, CFWC member and owner of Steelehouse Nutrition in West Chester! Check out their website at https://www.steelehousenutrition.com/Read More

Front Squat: 3 x 5 (3 sec pause on reps 1-3-5)  3 rounds for time 30 DB Alt Reverse lunges off a 45lbs plate 50/35 20 Single leg toes to bar 10 DB Push-ups  (use your db to get a deeper range of motion chest touches deck)Read More

Open Gym 9-11 am Olympic Lifting 10 am Endurance WOD 11 am 4 Rounds 800m Run 25 Sit Ups 20 Box Step Ups with kettlebells 15 Ring Push Ups 10 PullupsRead More

There are no classes today due to the Butterfly Run in support of Mike Ciunci. Please show your support! Open Gym 9-12:30      Read More

WWPF – 32 min Running Clock   0:00 – 10:00 Establish a Heavy Front Squat x 3   12:00 – 24:00 12 Min AMRAP 30DU/30DU Relay 20 Toes 2 Bar (partner hangs from bar) 10 Synchronized Front Squats, 155/113   24:00 – 32:00 Max Distance Med Ball Run Relay, 20/14        Read More