Max Effort Barbell Walk (Think Yoke Walk but with a barbell back loaded like a back squat. Walk from squat rack 20m and back) Then… 15 min EMOM 1st min Shuttle Run (30 sec) 2nd min 20 BW Lunges 3rd min 10 HSPURead More

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Special Guest Coach TJ *No Yoga. It will continue next Sunday at 11:15 Endurance AMRAP 35 Minutes 50 Double Unders 25 Burpees 15 Goblet Squats 53/35 10 C2B Pullups 800m Run, or Row or 30 Cal Bike Our very own endurance coach, Brian is...Read More

Deadlift: 5rm   Then…   For Time 10-9-8-7-6-5-4-3-2-1 SDHP, 95/63 Box Jump, 24/20 Toes Through Rings   Sat Nov 10thRead More

WWPF   14 MIN PARTNER EMOM Even: 1 Bear Complex, mod heavy Odd: 1 Leggless Rope Climb or 2 Rope Climbs   Then…   FOR TIME: “Partner Fran Mix -Up” 42 Thruster, 95/63 21 Synchronized Pull-ups 30 Thrusters, 115/73 15 Synchronized C2B Pull-ups 18 Thrusters, 135/83 9 Synchronized BMU            ...Read More

Snatch 2-2-2   Then   13 Min AMRAP of:   7 Power Snatch 135/93 8 Front Rack Lunges 135/93 9 Toes to bar   Post Loads and Times to ZEN and Comments:  Read More

RDL: 3X5 Strict Weighted Pull-up: 3 x 3   Then…   3/4 DORK 5  Rounds 60 Double Unders 30 KB Swings, 53/35 15 Burpees to Target   Look for us the West Chester Halloween Parade Wednesday Night !Read More

EMOM 7 Minutes 2 Hang Power Cleans 1 Jerk Then…. Mole Day! AMRAP  15 Minutes 6 Muscle Ups 10 Power Clean and Jerk 165/113 23 Box Jump Over 24/20 Join CFWC in town for the Halloween Parade this Wednesday!  Read More

TWOW: 8x 200m runs at RPE 7, 100m walk recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -3x...Read More

TEST 1 rep max Front Squat! Then… 20-18-16-14-12-10-8-6-4-2 reps, for time of: Dumbbell Snatch, pick load Push-upRead More

9 am- Olympic Lift Technique with Amie Muscle Snatch+ OHS Warmup Snatch 75-85% 4×3 1 Power Clean + 2 Split Jerk 75% x3 sets 10 am- Endurance with Brian 5 Rounds 100m Farmer Carry 70s/53s 400m Run 50 Double Unders *Must row 1000m and Bike 50/35 Calories during WOD* 11:15 Yoga with Brantlee  Read More