Press 3-3-3   Then:   6 Rounds of:   14 wall Balls 12 Push Press (115/83) 10 Toes to bar   Post Loads and Times to ZEN and Comments:   Saturday Nov 11th is Barbell for Boobs.  SIGN UP HERE or click the link on the right side menu.    Read more

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Bench Press: 5-5-5 Weighted Pull-up: 5-5-5   Then…   For Time 400m Run 40 Alt DB Snatches, 50/35 21 Target Burpees 300m Run 30 DB Snatches 15 Target Burpees 200m Run 20 Db Snatches 9 Target Burpees       Look for CFWC in the West Chester Halloween Parade!  Read more

EMOM 7 Minutes 2 Clean pull with shrug and pause 1 Clean Then… AMRAP 15 Minutes 3 Ring Muscle Ups (5 pull/5push) 5 Power Cleans 205/133 7 Box Jumps, 24/20     Nikki and Beau taking a break  Read more

Front Squat:  4 – 4 – 4 Then…   Conditioning: 10-8-6-4-2: Push Press (135lb/95lb) Ab Rollouts with Barbell *Run 100m between each setRead more