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

Crossfit Open WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1) 25 toes-to-bars 50 double-unders 13 squat cleans (weight #2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans (weight #3) If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 9 squat cleans (weight #4) If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 7 squat cleans (weight #5) Stop at 20 minutes. Rx’d: (Ages 16-54) Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb. Teenagers 14-15: Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb. Masters 55+: Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb. SCALED LOADING AND VARIATIONS Scaled: (Ages...Read more

WWPF 0:00 – 10:00  Push Press: 3 RM   12:00 – 24:00 12 min ladder: 3-6-9-12…. HSPU (partner holds H.S.) Calorie Row Relay (partner hangs during the row and then switch)   25:00 – 33:00 8 Min AMRAP 25 Synchronized kB Snatches, 53/35 (switch every 5 reps) 25′ Synchronized OH Walking Lunges, 53/35 (switch arms every 25′)      Read more