Front Squat 5-5-5@80% Then…. 3 Rounds 400m Run 7 Ring Muscle Ups (sub with 15 pullups and 10 dips per round)   TJ and Ryan watch as Daniel warms up snatches at The Hookgrip ClassicRead More

Bench Press: establish 10rep Max (heavier than last week) Then… 2×10 @90% Between each set complete a max effort strict pull-up. 4 Rounds for time 10 Power Cleans 135/95 10 Alt. Front Rack Lunge Congratulations to Coach Jenny on her win at the Hookgrip Classic!Read More

10 am- Olympic Lift Class 11 am- Endurance WOD AMRAP 30 Minutes 10 OHS 115/75 15 Pullups 30 Double Unders *Run 1 Mile at the start of the 30 minute clock *Run 800 meters at 15 minutes *Sprint 400 at 30 minutes   Reverse Crossfit Kids?  Za is coached by Micah.Read More

21-15-9-6-3 Wallball 10 ft 20/14 Kettlebell One Arm Alt Swings (Russian) 53/35 3-6-9-15-21 Medball Cleans 20/14 BurpeesRead More

Snatch: 2-2-2 (90%) Then… “Wacky Wiser Partner Friday” For Time:  500m Row (partner 1)/ 400m Run (partner 2) 50 Pistols (split reps anyway) 400m Run (partner 1) / 500m Row (partner 2) 50 Toes 2 Bar (split reps anyway) 500m Row (partner 1) / 400m Run (partner 2) 50 Snatches, 115/75 (split reps anyway) 400m...Read More

Heavy Thrusters 2-2-2-1-1-1 Then: 30 pushups 10 Thrusters 135/95 50 Situps 8 Thrusters 135/95 40 Situps 6 Thrusters 135/95 30 Situps 4 Thrusters 135/95 20 Situps 2 Thrusters 135/95 10 Situps 30 Pushups Post Loads and times to comments and Zen:Read More

Skill EMOM 7 Minutes 20 Double Unders (30 seconds of attempts) 5/4 Strict Pullups Then…. For Time: 21 Deadlifts, 225/155 5 Muscle ups (15 pull-ups) 15 Deadlifts 4 Muscle ups (12 pull-ups) 9 Deadlifts 3 Muscle ups (9 pull-ups) 6 Deadlifts 2 Muscle ups (6 pull-ups) 3 Deadlifts 1 Muscle ups (3 pull-ups) Saturday October...Read More

Back Squat 5-5-5 @80% Then…. 4 Rounds of 3 Minute AMRAPS with 2 Minute rests between AMRAPS 100m Run 5 Front Squats 185/135 3 Jerks CFWC teams at the South Philly Rumble  Read More

Work up to 10 rep max Bench Press, then 2 sets at 90% Then: Complete reps of: 10-9-8-7-6-5-4-3-2-1 KB Snatch L arm, 53/35 KB Snatch R arm, 53/35 Burpee Happy Birthday to long time 6am’er, Meow Mix (Kat)Read More

10 AM- Olympic Lift with Coach Ryan 11 AM- Endurance 21-18-15-12-9-6-3 HR Pushups Sit Ups Air Squats 400m Run before each round Caitlin, going for it at the Battle of the Beach  Read More