Reminder: No olympic lifting class today Open gym 9-12 Endurance 11am AMRAP 35 Minutes 400m Run or 500m Row 5 Strict Pullups 10 Toes To Bar 20 KB Swings 50/35 40 Box Step Ups 24/20 The Elizabeth Ciunci Butterfly run is March 31st.  Sign up here: https://runsignup.com/Race/PA/Malvern/TheButterflyRunWalkRead more

  21-18-15-12-9-6-3 DB Snatch, alt 50/35 DB Weighted Lunge Burpee Over Dumbbell V Up Or Open WOD 18.4 For time: 21 deadlifts 21 handstand push-ups 15 deadlifts 15 handstand push-ups 9 deadlifts 9 handstand push-ups 21 deadlifts 50-ft. handstand walk 15 deadlifts 50-ft. handstand walk 9 deadlifts 50-ft. handstand walk Time cap: 9 minutesRead more

WWPF For Time: 50 Synchronized Wall Ball Shots, 20/14 2 Alt Rope Climbs 30 Russian Twists, 20/14 (alt reps)  2 Alt Rope Climbs 10  Strict Pull-ups (Synchronized)   40 Synchronized Wall Ball Shots 2 Alt Rope Climbs 30 Russian Twists, 20/14 (alt reps) 2 Alt Rope Climbs 20 Strict Pull-ups (Alt w/Partner Hanging)   30 Synchronized Wall Ball Shots 2 Alt Rope Climbs 30 Russian Twists, (alt reps) 2 Alt Rope Climbs 30 Strict Pull-ups (Mix Anyway/Partner Hangs)       CFWC offers 2 options for Meal Prep Delivery now! P3 Nutrition and Kettlebell Kitchen  Read more

Front Squat 3-3-3   Then   4 Rounds of:   50 Double Unders 25 Pushups 10 Power Snatch 135/93   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 3RM 2 x  3 @ 90%   Then…   0:00 – 5:00  (5 min AMRAP) 50  OHS, 95/63 *Max Toes 2 Bar in Remaining Time   2 min break   7:00 – 11:00  (4 min AMRAP) 40 Box Jump Overs, 24/20 *Max Toes 2 Bar in Remaining Time   2 Min Break   13:00 – 16:00 (3 min AMRAP) 30 Burpees over bar *Max Toes to Bar in remaining time          Read more