EMOM 8 Minutes 2 Squat Cleans 1 Jerk Then…. 3 Rounds 400m Run 7 Bar Muscle Ups 10 Alternating KB Snatches 70/53 Then… EMOM 5 Minutes 100m Sprint The Truckster, getting it done at Fight For FoodRead More

Bodyweight Warm-up week 3 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds or movements. -Post total reps for all 3 rounds. Weighted Dips 5×3 12 min AMRAP 5 Barbell roll outs (just like the ab-wheel movement) 10 Deadlifts 185/135 15 Box JumpsRead More

9am: Yoga 10am: Open Gym 11am: Endurance 1a. GHD Situps 1b. GH Raises Then… Jackie 1000m row 50 thrusters, 45lb 30 pullups CFWC viewing gallaryRead More

Death By 10m Run Then… 30-20-10 Wall Ball Shot, 20/14 Pull-up Don’t forget to wipe down ab-mats, med balls, bars, and anything else you sweat on. Thanks!Read More

15 Min Establish 1 RM Clean & Jerk Then… With a partner, Complete the following for Time: 42 Power Cleans, 135/95 42 Ring Dips 30 Power Cleans, 155/115 30 Ring Dips 18 Power Cleans, 185/135 18 Ring Dips Bear Complex Ladder from the “Fight for Food”  Read More

Power Snatch 5-5-3-3-1-1-1 Then: 50 Double Unders 10 Power Snatch (135/95) 40 Double Unders 8 Power Snatch (135/95) 30 Double Unders 6 Power Snatch (135/95) 20 Double Unders 4 Power Snatch (135/95) 10 Double Unders 2 Power Snatch (135/95) Rest 1 Min 2 Min ME Perfect Pushups 7:30 Strength Class Tonight Post loads and times...Read More

OHS: 5-5-3-3-1-1-1 Then… “Mary” AMRAP 20 Minutes 5 HSPU 10 Pistols, Alt 15 Pull-ups Thanks again to all the judges/volunteers who helped out during the “Fight For Food” Competition!  Read More

EMOM 7 Minutes Full Clean Hang Squat Clean Front Squat Then…. 800m Run 15 Hang Cleans 115/85 400m Run 15 Hang Cleans 135/95 200m Run 15 Hang Cleans 155/105 Greta V at The Festivus Games at Crossfit South Philly.  Congrats to everyone who competed there, and at CFWC’s Fight for Food this weekend.    Read More

Bodyweight Warm-up week 2 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds or movements. -Post total reps for all 3 rounds. 3×5 Skin-the-cats as strict as possible If you feel super ninja-like try performing while squeezing a plate between your feet for...Read More

9am: Yoga 10am: Open Gym 11am: Endurance 1000m row (for time and cal.) Then… 15 min AMRAP 5 Snatch grip DL, 135/95 5 Push Jerk, 135/95 10 V-ups Then….5 min rest 1 mile run Congrats to Emily an Marco for taking home 1st place in the Fight For Food Competition! Thanks for everyone that came...Read More