Bench Press: 3 x 8 Bent Over Row: 3 x 8 Then… AMRAP 14 Minutes 21 Power Snatches, 75/53 15 Toes 2 bar 9 Burpee Box Jumps, 24/20 A few more days to Register!Read more

15 Minutes to work up to a heavy Bear Complex (1 time through) 1 Power Clean 1 Front Squat 1 Jerk 1 Back Squat 1 Behind the Neck Jerk Then…… 3 Rounds 400m Run 7/5 Ring Muscle Ups (7 for guys, 5 for ladies) 5xBear Complex 135/95   The crew at The Festivus Games in South PhillyRead more

Week 4 Back Squat deload 3×3@ 60% 3×3@65% 3×3@70% The J-Cogs 3 rounds for time: 4 Power Cleans 185/123 20 Pistols 82 Double-Unders   Happy birthday, J Cogs!!Read more

Reminder: No Olympic Lift class today.  Coach Ryan will be attending a seminar from some of the best lifters in the US. 9am-11am- Open Gym 11 am- Endurance 1 Mile Run 45 Pullups 45 Sit Ups 45 Box Jumps 24/20 800m Run 30 Pullups 30 Sit Ups 30 Box Jumps 400m Run 15 Pullups 15 Sit Ups   Adam G at the Festivus Games!   15 Box JumpsRead more

For Time:  21 Deadlifts, 225/155 50 Double Unders 400m Run 15 Deadlifts 50 Double unders 400m Run 9 Deadlifts 50 Double Unders 400m Run  Ladies, do want the famous green North Face WOD  workout pants? On Sale Saturday May 2 ONLY. Limited supply available with the CrossFit WC Logo.   Read more