10am-Olympic Lifting 11am- Endurance In Any Order Run 1 mile Row 1 mile 50/40 cal bike 100 Sit ups 200 Double Unders 400m Farmer Walk 70/53      BREAKFAST GRAB AND GO MEALS NOW AVAILABLE      Read more

20 Minute EOMOM Odd Minutes: 1 Bear Complex Rep = 1 power clean + Front Squat  + S2OH + Back Squat + S2OH, 165/103 Even Minutes: 30 Double Unders   OR   Open Competitors 18.5 7 Min AMRAP; 3-6-9-12-15-18…… Thrusters C2B Pullups RX: 100/63 Scaled (ages 16 -54) 65/45 / Jumping Pull-ups        Read more

  There will Be no Regular Class On Saturday 3/31/18.   There will only be open Gym Time from 9am to 12pm.   Instead we encourage all members of CFWC to participate in the Butterfly Run.  This Run is organized by one of our members, Mike Ciunci, and his family.   Sign up for the Race HERE   Place Great Valley High School 225 Phoenixville Pike Malvern, PA US 19355 Description   A 5K Run/Walk ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Benefits the the Elizabeth Ciunci Foundation.   Location: Great Valley High School. Times: Race Day registration starts at 7:30 am 5K Run/Walk starts at 9:00 am, 1 Mile Walk shortly after the 5K   Course: Starts at Great Valley HS, winds along residential roads & finishes back at the high school.     5k Awards: 1st place overall Male & Female: $200 2nd place overall Male & Female: $100 3rd place overall Male & Female: $50 ————————————————————- Top...Read more

WWPF 0:00 – 12:00 2rm Hang Clean   13:00 – 32:00 42 Hang Cleans, 135/93 30 Synchronized Wall Ball Shots, 20/14 18 Strict HSPU (partner holds handstand)   30 Hang Cleans, 165/113 30 Synchronized Wall Ball Shots 18 Strict HSPU (partner holds handstand)   18 Hang Cleans, 195/133 30 Synchronized Wall Ball Shots 18 Strict HSPU (partner holds H.S.) THEN…. Row for Max Calories in remaining  time    Read more