9am-11am- Open Gym 10 am- Olympic Lifting 11am- Endurance WOD 400m Run 30 Burpee Pullups 30 Situps 800m Run 30 Burpee Pullups 30 Situps 800m Run 30 Burpee Pullups 30 Situps 400m Run *Must row 1000m at some point during workout* WOD 1 aftermath Thank you so much to all who competed, judged, volunteered,...Read More
Today is our Fundraiser Competition for your very own CFWC Snatches & Jerks! The Road to Atlanta has begun! Morning Schedule: Athlete Registration: 8am – 8:30am Judges/Volunteer Briefing: 8:15am Athlete Briefing: 8:40am Team Introduction: 8:55am National Anthem: 9:00am Read More
15 Minutes to a heavy hang clean double + Jerk (2nd rep only) Then…. “Wacky Wiser Partner Friday” AMRAP 14 Minutes 200 DU 50 Hang Power Cleans, 135/93 30 Shoulder to OH, 135/93 REMINDER: NO CLASSES SATURDAY. OUR FUNDRAISER COMP WILL BE FROM 9 am – 3pm COMPETITORS: REGISTRATION IS 8AM -8:30AM WOD 1: 9:10AM...Read More
OverHead Squat 3-3-3 Then 12 Min AMRAP of: 200 Meter Run 6 Power Snatch (135/95) 12 Box Jumps (24/20) Post Loads and Times to Comments and Zen:’Read More
1A. Bench Press: 3 x 8 1B. Bent Over Row: 3 x 8 Then… “Heavy Helen” 3 Rounds: 300m Run 21 Kb Swings, 70/53 12 C2B Pull-ups MISSING: If anyone has see this guy, please send him to CrossFit West ChesterRead More
15 Minutes to a Heavy Hang Snatch Double Then…… 800m Run (Cash In) 3 Rounds 12 Hang Power Snatch 115/73 12 Burpees Over Jump Over Box 24/20 800m Run (Cash out) *Immediately after you finish: 3 Minutes max burpees, scored separately* Happy birthday to our beautiful Daphne!Read More
Back Squats: wk 5 1×5 @ 75% 2×5 @ 80% 3×5 @ 85% Then CrossFit Games Master’s Qualifier Event 1 modified. 10min AMRAP (actual event is 5 min) 5 Ring Muscle-ups 10 Cleans 155/105 Our Fundraiser is this Saturday. Click HERE for informationRead More
9am-11am- Open Gym (ends at 11am sharp for Endurance WOD) 10 am- Olympic Lifting with Coach Ryan 11am- Endurance Complete in any order: Run 1 Mile Row 1 Mile 150 Double Unders 50 Thrusters 75/45 Heather M at The Festivus GamesRead More
