Back Squat: 5 x 2 (85-90%) THEN…. Complete as many reps as possible in this 12 Minute Ladder: 3 Box Jumps, 24/20 3 HR Pushups 6 Front Rack Walking Lunges, 135/93 6 Box Jumps 6 HR Pushups 6 Front Rack Walking Lunges, 135/93 9 Box Jumps 9 HR Pushups 6 Front Rack Walking Lunges, 135/93 12 Box Jumps 12 HR Pushups *Continue this pattern for 12 minutes Happy Birthday to our East Coast Gold member Daniel!  Read more

Press: 3 x 3 (80-85%) Then… “Wacky Wiser Partner Friday”Complete each 5 minute round. Partners may switch back and forth between cal row and the movement for that time frame. (5 Minutes ) Row for Calories / Max Effort Muscle-ups (5 Minutes) Row for Calories / Max effort Pistols (5 Minutes) Row for Calories / Max Effort Snatches, 135/93 (5 Minutes) Row For Cal0ries / Max Effort Target Burpees Add up total calories + reps = total score Happy Birthday Dan!  Read more

Hang Power Clean 3-3-3 15 Min Amrap of: 5 Thrusters (95/65) 7 Hang Power Cleans (95/65) 10 Sumo Deadlift High Pulls (95/65) Post Loads and Reps to Comments and ZenRead more

Romanian Deadlift: 3 x 5 Strict Pullup: 3 x Max Effort *super-set the above movements Then… 3 Rounds: 10 Deadlifts, 275/205 20 Pullups 50 Double Unders Then.. Max effort Front Plank: add more weight Don’t forget, our party is this Thursday, 12/18 from 7-10pm at PJ Whelihan’s Downingtown! There will be plenty of food. We are doing the White Elephant gift exchange to all who wish to participate. Drink specials are as follows: $2.50 Miller Lites $4.00 Copper Lagers 22oz $5.00 Captain Morgan and Cider          Read more

Every 30 seconds for 7 Minutes 1 Snatch 1 OHS AHAP Then…… 21-15-9 Power Snatch 135/93 HSPU (super RX=strict) Happy birthday to Zaaaaaaaaaaa, mother of 3, weightlifter extraordinaire, and Crossfit Kid’s coach!  Read more