Bench Press: 8 Rep Max 2 x 8 @ 90%   Then…   Jumping Helen 3 Rounds 90 Double Unders 21 Kb Swings, 53/35 12 Strict Pull-ups     Don’t Forget to order your P3 Meals by Thursdsay Night! ORDER HERERead more

EMOM 7 Minutes-working up heavier every minute 1 Snatch 2 Hang Snatch Then…. In Any Order 50 Cal Row 40 Box Jumps 24/20 30 Hang Snatch 115/83 20 Cal Bike 10 OHS 115/83 *3 Muscle Ups every 2 Minutes* Don’t forget to sign up for the CFWC Super Summer Total!!Read more

TWOW: 1600m RPE 7, 1200m RPE 7, 800m RPE 8, 400m RPE 8, 200m AFAP, Rest 1:1 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Tabata C2b/T2b, switch every round -10-20 Strict Ring Muscle Ups, rest as needed -HS Walk obstacle course-around cones, over weights, etc No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip EXTRA WOD: 100 DB Thrusters 50’s/35’s EMOM 3 Burpees (including at start of workout)Read more

Front squat: 3×3 with 2 sec pause @80-85% Then Functional Bodybuilding Tabata Style 20 sec work 10 sec rest alternating each work interval Bent Over Row 135/95 Floor press Barbell lunge Front or back Move through the series 8 times. Keep 👀 out for our schedule alerts via txt Instagram Facebook & website!Read more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 150 Sit Ups 100 Wall Balls 10’/9′ targets 75 KB Swings 53/35 50 Burpees 25 Strict Pullups *must row 2x500m during workout* Each movement must be done in order, once you start a movement you must finish all reps before moving to the next movement, chipper style The Elizabeth Ciunci Butterfly run will be 4/20/19.  Sign up at https://runsignup.com/Race/PA/Malvern/TheButterflyRunWalkRead more