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

10am: Olympic Lifting 11am: Endurance “Park Burner” Run To Park 25 Burpees 1 lap 50 Situps 1 lap 75 Squats Run back to box long way Thanks to Everyone who made Barbells For Boobs a Success!Read more

Reminder:  We will not be having our 8 am or 9 am WODs due to Barbells for Boobs 9:00 am- Doors Open and Registration begins 9:50am: Movement Standards 10:00am: National Anthem (featuring member Amanda Hernandez) 10:15am: Heat 1 10:30am: Heat 2 10:45am: Heat 3 11am: Heat 4 11:15am: Heavy Grace Showdown (Marco vs Kim) 11:30am: Heat 5 11:45: Heat 6 12noon: Heat 7 (If needed) 12:15: Heat 8 (If needed)  Read more