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

WWPF 12 Min EOMOM Even: Clean + Hang Clean + Jerk (heavy) Odd: 2 Rope Climbs   16 Min AMRAP 10 Strict Synchronized Pull-ups 20 Synchronized Pistols 30 Hang Power Cleans, 135/93 (Partner holds Front Rack) 40 Toes 2 Bar (Partner Hangs) 50 Alt Box Jumps, 24/20       THE BUTTERFLY RUN IS THIS SAT NO CLASSES SAT OPEN GYM: 8AM – 12PM            Read more

Front Squat 1-1-1   Then For time complete:   20 Deadlift 135/93 10 Thruster 135/93 50 Double unders   18 Deadlift 8 Thruster 40 Double unders   16 Deadlift 6 Thruster 30 Double unders   14 Deadlift 4 Thruster 20 Double unders   12 Deadlift 2 Thruster 10 Double unders   Post Loads and Times to Zen and Comments:  Read more