WWPF ReTest Front Squat: 10RM   Then…   For Time  42 Deadlifts, 225/153 (mix anyway) 30 Synchronzied Pistols 16 Alt Wall Climbs   30 Deadlifts, 275/183 20 Synchronized Pistols 12 Alt Wall Climbs   18 Deadlifts, 315/203 10 Synchronized Pistols 8 Alt Wall Climbs     We will be closing after the 4pm class Friday We hope to see you PJW in Dowingtown for our Holiday Party 7-10pmRead more

Over Head Squat   2-2-2   Then   5 Rounds of:   10 Box Jumps 8 Power Snatch (95/63) 6 Over Head Squats (95/63)   Post Loads to Time and Comments:  Read more

Bench Press: 3 x 3 Strict Wt Pull-ups x 2 (3 sec pause)   Then…   For Time 2 Rounds 120 Double Unders 3 Ring MU 40 Alt DB Snatches, 50/35 3 Ring MU 20 Target Burpees 3 Ring MU   Rest 3 Min       Ugly Sweater Day: 12/21/18Read more

EMOM 7 Minutes 3 Power Cleans (do not have to be unbroken) Then….. Tabata Fran Plus- 8 rounds 20s on:10s rest Thrusters 95/63 Pullups Assault Bike      Read more

Back Squat 4 sets of 2 @90-95% of 1 rep max Then: 3 Barbell Walks of 20m at 100-130% of 1 rep max Then… 10 min EMOM 1st min As many SDHP’s as possible 70/53 2nd min As many Push-ups as possible In case you missed it, our own Jenny Butler took a Gold Medal in the Clean & Jerk and tied for 1st in the Total (combined events of Clean & Jerk and The Snatch!Read more