Push Press 3-3-3 Then: 7 Rounds of: 21 double unders 14 Med Ball Cleans (20/14) 7 Push Press (135/95) (15 Min Cap) Post Loads and Times to comments:Read more

Skill EMOM 7 Minutes 30″ Handstand Walk (scale: 30 seconds of attempts) 30 Double Unders (scale: 30 seconds of attempts) Then… 12 Min Ladder (3-6-9-12-15-18…) Deadlift, 185/135 Box Jump, 24″/20″ (Step-Down) Toes 2 Bar (scale: V-ups or Situps) Happy Birthday Erica Giunta    Read more

 CFWC Holiday Party Date: Thursday December 18th Time: 7pm – 10pm Details: We will have our holiday party at P.J. Whelihan’s in Downingtown for the 2nd straight year. There will also be a Secret Santa gift exchange with a $25 limit. UGLY SWEATER WOD Date: Monday December 22 Time: All Day! Holiday Schedule Wednesday December 24th: 6am, 7:30am, 9:30am, 12noon Thursday December 25th: Closed Friday Decembver 26th: 7:30am, 9:30am, 12noon, 5pm        Read more

Front Squat 3-3-3@90% Then…. 7 Rounds 5 Power Snatches 135/95 3 Bar Muscle Ups Duncan doing his 5 RM bench press  Read more

Establish 5 RM bench Then 2 drop down sets at 90% EMOM for as long as possible: Thrusters (75/55) Pullups Burpees Choose 3 reps each for beginners 5 reps each for intermediate 7 reps for elite If you fall off pace in the first 10 minutes,  drop a rep each movement and continue. Kim and Marco during their Heavy Grace showdown  Read more