7 Min EMOM: Snatch (Full) + 3 OHS, heavy Then… 5 Rounds: 200m Run 21 Wall Balls, 20/14 12 C2B Pull-ups The Fight For Food competition is this Saturday April 13th. We are still looking for a few more judges to help out. If you’re interested, please email [email protected].  Thursday April 11th will be the...Read More

Front Squat 5×3 with 3 second pause at the bottom of each Then…. AMRAP 10 Minutes 5 Front Squats 165/115 5 HSPU 15 Double Unders Then….. EMOM 5 Minutes 100m Sprint (100m=from end of garage doors to gate) rest remainder of minute, then on 3 2 1 go, sprint back to end of garage doors....Read More

http://library.crossfit.com/free/video/CFJ_KstarrCarlBoxMobility.wmv Happy Monday. The open is over. In completing the open wods you may have found some holes in your fitness. One of the great things about CrossFit is seeing finding your weaknesses and then setting out to tackle them. Enjoy the process and keep your eye on the prize! I will be running a...Read More

9am-Yoga 10am-Open gym and 13.5 11am-Endurance “Cameron” 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24 inch box 25 Triple-unders 50 Back extensions (Superman Rocks) 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents Happy birthday, LAAAAAAFRANCE!!Read More

Over Head Squat 7×1 Then 3 Rounds 400 Meter Run 20 Kettle Bell Snatches (10L/10R) (53#/36#) 12 Over Head Squats 95#/65# Post loads and times to comments: 10AM Games WOD 13.5 Support Cherie Fishbaugh and Corinne Murphey and SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K on April 27th.   More Information...Read More

Back Squat: 3 X 8 Then… Partner Death By: Snatch, 115/75 Burpee *Partners switch movements every minute until you can no longer complete that number of reps for that minute. Don’t forget that Next Saturday April 13th, CFWC will host it’s first Competition supporting Lords & Pantry in Downingtown. We encourage everyone to bring canned...Read More

CrossFit Open Workout 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed. TIME BONUS: If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in...Read More

Sorry but Kids Class is cancelled today.Read More

Sumo Deadlift 5×3 Then 10 Rounds of: (18 min time cap) 5 Pullups 7 Wall balls 10 Sumo Deadlift High Pull (75/55) Post Loads and Times to comments:Read More

EMOM 8 Minutes Bear Complex with 70-80% 1 RM Clean and Jerk Bear Complex=Power Clean, Front Squat, Shoulder to Overhead, Back Squat, S2OH Then….. 5-4-3-2-1 Bear Complex 135/95 Muscle UpRead More