15 Minutes to work up to a heavy complex of: 1 Snatch 1 Hang Snatch 2 OHS Then…. AMRAP 18 Minutes 10 Ring or Bar Muscle Ups 20 Cal Assault Bike 30 Burpees to Target 40 Box Jumps 50 DB Snatch 50/35 Sign up for the CFWC Super Total!! Sign up here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904  Read more

Box Squat 5 sets of 5 reps (5×5) AT 65% 1 REP MAX SQUAT Weight percentage stays the same as some did not hit that number first week so this week let’s dial that in or work at lowering the height of the squat.  The focus should be on quality of feeling the tension in the hamstrings and glutes. Tabata Style Plyo-A-Palooza 20 sec of work with 10 sec rest for 8 rounds: Jumping Split Lunges Medicine Slam Balls 20/14 Handstand Walks ( scale to Handstand holds – wall-facing > Back 2 wall > wall climb 45degree > plank) The OPEN is over…  Read more

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