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

No Olympic Lifting Class 9-12 Open Gym 11 am -Endurance 1 Mile Run 3 Rounds Cindy 800m Run 3 Rounds Cindy 400m Run 3 Rounds Cindy 200m Run 3 Rounds Cindy *Must Row 800m and accumulate 25 Cal on Assault Bike*Read more

Push Press: 3-3-3   then…   10-9-8-7-6-5-4-3-2-1 Thruster, 95/63 Box Jump, 24/20 Toes 2 Bar        Read more