EMOM 7 1 Clean (squat) 1 Front Squat 1 Jerk Then… AMRAP 3 Minutes with 80% from part 1 1 Squat Clean 1 Front Squat 1 Jerk Then…. 21-15-9 Hang Power Clean 135/95 Chest to Bar Pullup   The boys (Nate and JP) at Masters of the Universe    Read more

4 Rounds: 1a. Bench Press x 5 1b.  ME 80% of Bodyweight Pendlay row Then.. Accumulate 3 min in a Handstand hold Then.. 13 min AMRAP 10 Medball sit-ups 10 Kettlebell Swings 53/35 10 Burpees  Read more

10 am- Olympic Lift class with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD 2x800m Run for time Then… 5 Rounds of each movement, alternate movements each round 2 Minutes each round 1 minute rest between rounds 200m Run, then max reps thrusters 115/75 with remaining time 200m Run, then Burpee Box Jumps 24/20 with remaining time   Congratulations to Ron W.  He placed 2nd at his competition yesterday!    Read more

5 Min AMRAP 15 KettleBell Swings 70#/56# 10 Burpees Then: 3 Rounds of: 25 Wall Balls 10 Pullups 25 OverHead walking Lunges 45#/25# 10 Pullups 25 Air Squats 10 Pullups Post Rounds and Times to Comments: Tomorrow Sunday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K   More Information and registration can be found HERERead more

4 Rounds: 1 min max DU :30 rest Then… “Wacky Wiser Partner Friday” 3 Rounds: 50 Pistols 14 Muscle-Ups 20 Hang Snatches, 135/95 Partner Friday!      Read more