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

EMOM 5 Minutes 2 Hang Power Snatch 1 OHS Then… “WWPF” 42-30-18 Hang Power Snatch, 95/63 Alt Box Jumps, 24/20 *Complete 6 rope climbs (after 42’s) , 4 rope climbs (after 30’s), then 2 rope climbs (after 18’s)   We will be doing 16.1 Saturday 20 Min AMRAP 25′ OH Walking Lunges, 95/65 8 Burpees over bar 25′ OH Walking Lunges 8 C2B PullupsRead more

Back Squat 2-2-2 Then 12 Min AMRAP of: 4 Strict Pullups 7 Ring Pushup 10 Hang Squat Clean 95/65 Post Loads and times to Zen and Comments: Sign Up Now for the CROSSFIT OPEN, It Starts Tonight 2/25/16  Read more