Strict Press: Find 5 Rep Max then… 2 x M.E. Burn out sets using Dumbells (Goal = 8 -12 reps) *Rest 2 -3 min between sets   Then….   2 Rounds for Max Reps of: 2 Minutes M.E. Push Press, 95/63 REST 1 MINUTE 2 Minutes M.E. Front Squats, 135/93 REST 1 MINUTE 2 Minutes M.E. Deadlift, 225/153 REST 1 MINUTE     OR    Meal Prep is an easy way to get your nutrition under control. We offer 2 meal delievery services. Go to our website and check them out !    Read more

EOMOM 10 Minutes 3 Hang Snatch 65%+ 5 Strict Pullups Then…. AMRAP 16 Minutes 5 Ring or Bar Muscle Ups 15 Strict HSPU 45 Wall Balls 60/50 Cal Row or 30/20 Cal Bike Sign Up for the Super Total Here: https://www.eventbrite.com/e/cfwc-summer-super-total-tickets-43922340904  Read more

Box Squats 5×5 (if you are squatting to depth increase weight if not stay at the same weight and lower box height) Then… EOMOM for 12 min 1st min 10 DB Floor Press 50/35’s 2nd min 10 Lateral DB (50/35) Box Step overs 20/16  Read more

Reminder: Today starts the new Sunday schedule! 9am-Olympic Lift Class 10am- Endurance Endurance WOD- Pick Your Poison AMRAP 30 Minutes 800m Run 30 DB Snatch 50/35 20 V Ups 15 Cal Bike 10 Ring Rows Or, if you missed Saturday’s WOD because of the Butterfly Run: Jannie (Jackie plus Annie) 50 Double Unders 50 Situps 40 Double Unders 40 Situps 30 Double Unders 30 Situps *50 Thruster-45lbs* 20 Double Unders 20 Situps 10 Double Unders 10 Situps *1000m Row*Read more

Reminder: Today is the Elizabeth Ciunci Butterfly Run.  We will all be at Great Valley High School running in support of member Mike Ciunci.  We will have Open Gym from 8am-12 noon for those not attending the run.   We hope to see you all at the run!   Sign up for the Race HERE Race Location:   Great Valley High School 225 Phoenixville Pike Malvern, PA US 19355   Open Gym WOD   Jannie (Jackie plus Annie) 50 Double Unders 50 Situps 40 Double Unders 40 Situps 30 Double Unders 30 Situps *50 Thruster-45lbs* 20 Double Unders 20 Situps 10 Double Unders 10 Situps *1000m Row*  Read more