Round 1: AMRAP 3 Minutes: Post total reps 1 min break Round 2: AMRAP 6 Minutes: Post total reps 2 min break Round 3: 12 Min cap:  Post total reps (150) 400m Run 10 Snatches, 135/93 20 Burpees over Bar 30 Pullups 40 Wall Balls Shots, 20/14 (10ft) 50 Walking Lunges  What happens at 6am stays at 6am  Read more

“Wacky Wiser Partner Friday” 42 Hang Power Cleans, 135/95 5 Rope Climbs 400m Run 30 Hang Power Cleans, 175/115 5 Rope Climbs 400m Run 18 Hang Power Cleans, 205/135 5 Rope Ciimbs 400m Run Nate and DukyRead more

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