10 rep max back squat then 2 sets of 90% Then… 15 Min AMRAP Rope Climb 5 Dips 10 Split Jumps Increase 1 rope Climb Each RoundRead more

9am – Open Gym NO OLYMPIC LIFTING CLASS 11am: Enduro Complete in any order: Part A: 100 Wall Ball Shots, 20/14 50 DU 75 Med Ball Situps, 20/14 50 DU 50 Kb Swings 50 DU 25 KB Snatches 50 DU   Part B: 1000m Row   Part C: Bike 30 Cal     The CFWC Holiday Party is this Thursday December 14th at PJW in Downingtown at 7pm. Please RSVP if you haven’t done so already with the evite that was sent out via email.Read more

Front Squat 3-3-3   Then   12 Min AMRAP of:   10 Thrusters 65/43 10 Burpee Pullups   Post Loads and Times to ZEN and Comments:  Read more

WWPF For Time 10-20-30-40 Row for Cal  (Partner holds front rack) Hang Power Clean, 135/93   50  Planking Burpees   40-30-20-10 Row For Cal  (Partner holds front rack) Shoulder 2 OH, 135/93       Partner Friday Partners for Life  Read more

Deadlift   2-2-2   Then   Open WOD 11.2 or something   15 Min Amrap of:   9 Deadlifts (155/103) 12 Hand Release Pushups 15 Box jumps (24/20)   Post Loads and Times to ZEN and Comments:  Read more