15 Minutes to find: 1 RM Weighted Pullup (or 3×5 strict banded pullups with 3 second hold) Then… AMRAP 10 Minutes 250m Row 3 Bar Muscle Ups Then… No Rest In Between AMRAP 10 Minutes 50 Double Unders 25 Burpees 15 Hang Power Cleans 115/83 CFWC is hosting the Super Summer Total 6/30/18! Sign up here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904            Read more

Box Squat 5×5 at 65% of your 1 rep max then… 21-15-9 KB Swings Strict Toes to Rings  Read more

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