8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (advanced class) “Mini-Murph” 800m Run 10 rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run We aint shy! Welcome in the newbs!Read More
7 min EMOM Clean (Floor) + Hang Clean (knee) + High Hang Clean (mid thigh) Then.. “WACKY WISER PARTNER FRIDAY” 42-30-18 Hang clean, 135/95 (while partner holds in the front rack) Toes 2 Bar (while partner hangs from bar) Planking Burpees (while partner hold plank position) Congratulations to Coach Jenny who qualified for Individuals...Read More
10 Mins to Find Max Height Box Jumps Then: DeadLift 3-3-3 Then: 10 Min Amrap of: 7 DeadLifts 225#/155# 7 HandStand Pushups Post Height, Loads and Rounds to Comments: Sunday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K More...Read More
25 min Clock: CASH IN: Run 1 Mile Then..immediately into: AMRAP with remaining time: 10 burpee Box Jumps, 24/20 20 KB Snatches, 50/35 30 DU Farewell to Kelly Nardo (Nard-Dog). Good look on your next journey! You will always have a home here at CFWC! Read More
Happy Birthday LaFrance! Move 10,000 Pounds / Beginners Move 7500 pounds For time Pick a weight. Pick one of each type of lift (Pull, Press then Squat). Move it till it equals 10,000 Pounds by cycling through 1 of each movement) For example You could pick 135 pounds and need to Pull it deadlift, snatch, clean. Then press-strict, push,...Read More
9 am- Yoga 10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 10 Rounds 400m Run 10 Shoulder to Overhead 95/65 20 Situps Don’t leave your stuff out or Alex and Jen G will get you! Read More
8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (w/Kim Lewis) 11am: Eat to Perform Nutrition Seminar ———– NO OPEN GYM PAST 11AM———— 5 Rounds: 400m Run 20 OH walking Lunges, 45/25 10 Toes 2 Bar 1 Rope Climb Wear your high socks! Read More
Back Squat: 5-5-5 Then… Partner Jackie 2000m Row 100 Thrusters, 45lb 60 Pullups *Partner holds a pet rock while the other is working. Switch as often as you wish. 70/53 (must be held at full ext.) Wacky Wiser Partner FridayRead More
Jerk From Rack 3-3-3 Then 15 Min Amrap 200 Meter Run 15 Double Under 10 Box Jumps 7 Jerks 135/95 7:30 Strength Class Post Loads and Times to CommentsRead More
