Clean Grip RDL: 3 x 5 L-Sit Hold x 3 Then… 12 min AMRAP 5 Power Cleans, 185/133 10 ring pushups 15 Kb Swings, 53/35   The Incredible Hulk with 196 reps in 16.1Read more

Power Snatch 3-3-3 Then…. AMRAP 12 Minutes 200m Run 10 Toes through Rings 5 Power Snatch 135/93 16.1 in action  Read more

Congratulations to our ladies 1st place MB and 2nd J-cogs! From a comp at CF Deleware Valley this weekend. 3 Rep Max Front Squat then 2 sets of 90% Interval Cindy 3 min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Rest 2min Repeat 3 times total.Read more

9am: Open 16.1 10am: Oly Class – NO OPEN WOD!  11am: Endurance Class Only   Enduro WOD 3 x 800m Row 3 x 800m Run *Keeping the same pace throughout 16.1Read more

Open WOD 16.1 AMRAP 20 Minutes 25-ft. overhead walking lunge 95/65 8 burpees 25-ft. overhead walking lunge 8 chest-to-bar pull-ups Masters 55+ and Teens 14-15 65/45 and chin over bar pullups Scaled: 45/35 front rack lunges and jumping pullups *Heats will run every 25 minutes starting at 8:15am until around 12 noon* You can still sign up for the open at Games.crossfit.comRead more