Sumo Deadlift 3-3-3 Then: Fight Gone Bad for time 21-15-9 Reps of Wall Balls 20#/15# Box Jumps 24/20 Sumo Deadlift High pull 75#/55# Push Press 75#/55# With: 200 Meter run or 250M Row after each Round Post loads and Times to comments: The FIRST Masters Training Seminar Series of its kind, Fortify, is designed...Read More
NEW PRE-Hab CLASS: * Tuesday / Thursday @ 7:30pm (Starts May 6th) * Learn injury prevention, correct imbalances, strengthen stabilizing muscles MID-ATLANTIC REGIONALS COMPETITION: May 23-25 * Come down and support CFWC Snatches & Jerks! * Buy tickets HERE FORTIFY – 40 FIT MASTERS TRAINING SEMINAR * Friday June 13th -14th @ Crossfit...Read More
Test: Back Squat – Find 1 Rep Max (20 min cap) Then… 3 Rounds: 75 Double Unders 20 Pistols, alt legs 15 Toes 2 Bar HAPPY BIRTHDAY COACH BRIAN!Read More
EMOM 7 1 Clean (squat) 1 Front Squat 1 Jerk Then… AMRAP 3 Minutes with 80% from part 1 1 Squat Clean 1 Front Squat 1 Jerk Then…. 21-15-9 Hang Power Clean 135/95 Chest to Bar Pullup The boys (Nate and JP) at Masters of the Universe Read More
4 Rounds: 1a. Bench Press x 5 1b. ME 80% of Bodyweight Pendlay row Then.. Accumulate 3 min in a Handstand hold Then.. 13 min AMRAP 10 Medball sit-ups 10 Kettlebell Swings 53/35 10 Burpees Read More
10 am- Olympic Lift class with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD 2x800m Run for time Then… 5 Rounds of each movement, alternate movements each round 2 Minutes each round 1 minute rest between rounds 200m Run, then max reps thrusters 115/75 with remaining time 200m Run, then Burpee Box...Read More
5 Min AMRAP 15 KettleBell Swings 70#/56# 10 Burpees Then: 3 Rounds of: 25 Wall Balls 10 Pullups 25 OverHead walking Lunges 45#/25# 10 Pullups 25 Air Squats 10 Pullups Post Rounds and Times to Comments: Tomorrow Sunday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC (Southeastern Pennsylvania Autism...Read More
10 min to work up to a heavy squat snatch Then.. AMRAP 15 Min: 15 Thrusters, 75/55 10 Box Jumps, 24/20 15 Situps Don’t forget to order your custom fit meals. Click HERE to order!Read More
