Endurance WOD   Complete the following for time:   1600 Meter Run 150 Double Unders 1200 Meter Run 75 Pushups 800 Meter Run 50 Pullups 400 Meter Run   Post Loads and Times to Zen and Comments.  Read More

1600m Run 150 Double Unders 1200m Run 75 Pushups 800n Run 50 Pullups 400m RunRead More

CFWC is Hosting the West Chester Classic Olympic Lifting Meet This weekend.   Class will be Held OUTSIDE on the back patio for the 8am and 9am classes.   There will be No Open Gym at 10am.   Complete the Following for time   5 Rounds of:   400 Meter Run 21 Med Ball Cleans...Read More

WWPF    CASH IN: 30 RMU (split anyway)   Then…     42 Front Squats, 135/83 42 Shoulder 2 OH, 135/83 12 Rope Climbs, alt   30 Front Squats, 155/103 30 Shoulder 2 OH, 155/103 8 Rope Climbs, alt   18 Front Squats, 175/123 18 Shoulder 2 OH, 175/123 6 Rope Climbs, alt    ...Read More

DeadLift 2-2-2   Then   7 Rounds   200 Meter Run 7 Deadlifts (225/153) 7 HandStand Pushups 7 Wall Balls   Post Loads and Times to ZEN  Read More

AMRAP 12 Minutes 6 Hang Power Clean , 185/133 12 Box Jumps, 24/20 14 Toes 2 Rings   REST 5 MINUTES   AMRAP 12 Minutes 4 Strict Ring Pullups 8 KB Swings, 70/53 12 Target Burpees     Order Wednesday for Sunday dropoff      Read More

Snatch 1-1-1 Then…. 21-15-9 Power Snatch 95/63 OHS 95/63 Calorie Row 8am Murph      Read More

MEMORIAL DAY MURPH   FOR TIME:   1 MIL E RUN   100 PULLUPS   200 PUSHUPS   300 AIR SQUATS   1 MILE RUN     Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains on June 27, 2005. Ambushed on the 28th June, 2005 by...Read More

10 am- Olympic Lifting with Coach Ryan 11 am- Endurance with The Best Endurance Coach Ever, Coach Brian Lift 20,000lbs, choose your weight, complete reps 95lbs=53 Reps each, 135=38 Reps, 165=31 Reps, 185=28 Reps, 205=25 Reps 1 Deadlift 1 Power Clean 1 Front Squat 1 Shoulder to OH *Run 400m Every 5 minutesRead More

Runny Amanda 600m Run 9 Ring Muscle Ups 9 Snatches (full depth) 135/93 400m Run 7 Ring Muscle Ups 7 Snatches 200m Run 5 Ring Muscle Ups 5 Snatches Amanda Miller http://games2010.crossfit.com/blog/2010/07/amanda-miller,712/Read More