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

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

Bench Press 2-2-2 Then…. AMRAP 15 Minutes 20 Pullups 20 Barbell Lunge 95/63 20 Burpee Over Bar 200m Run    Read More

WWPF   CASH IN: 2K Row   “Diannie” 50/50 DU Relay 18 Deadlifts, 225/153 (mix reps anyway) 9 Strict Synchronized HSPU   40/40 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   30/30 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   20/20 DU Relay 18 Deadlifts 9 Strict Synchronized HSPU   10/10 DU Relay...Read More

Front Squat 3×5   Then:   30 Med Ball Cleans (20/15) 30 Dips 30 Med Ball Cleans 30 Pullups 30 Med Ball Cleans 30 Pushups 30 Med Ball Cleans   Post Loads and Times to Zen and Comments:  Read More

RDL: 3 x 5 Strict Wt Pull-up: 3 x 3   Then….   Tabata Grace Training Alternate 20 sec intervals between Cleans and Jerks until 30 reps are completed for both   Example: :20 sec of cleans / :10 rest :20 sec of Jerks / :10 rest :20 sec of cleans / :10 rest :20...Read More

3 x 1:00 Minute Assault Bike Sprint for Calories, rest 2-3 minutes between Then…… AMRAP 16 Minutes 600m Run (2 laps) 5 Bar Muscle Ups 10 Hang Power Snatch 115/83 15 OHS        Read More

1-1/4 Front Squat 5×5 @70-75% Then… 16 Min AMRAP (complete as a ladder of reps 2/2, 4/4. 6/6 etc…) Devil Press 50/35’s DB’s Alt DB Box Step-Ups 24/20 in  Read More