Sumo Deadlift 3-3-3 Then: Fight Gone Bad for time 21-15-9 Reps of Wall Balls 20#/15# Box Jumps 24/20 Sumo Deadlift High pull 75#/55# Push Press 75#/55# With: 200 Meter run or 250M Row after each Round Post loads and Times to comments:   The FIRST Masters Training Seminar Series of its kind, Fortify, is designed to equip the masters athlete with the knowledge, insights, and interventions needed to develop sustainable lifestyle and fitness. Click Here to Sign Up  Read more

NEW PRE-Hab CLASS:  *  Tuesday / Thursday @ 7:30pm (Starts May 6th) * Learn injury prevention, correct imbalances, strengthen stabilizing muscles   MID-ATLANTIC REGIONALS COMPETITION: May 23-25 * Come down and support CFWC Snatches & Jerks! * Buy tickets HERE   FORTIFY – 40 FIT MASTERS TRAINING SEMINAR * Friday June 13th -14th @ Crossfit West Chester *Buy tickets HERE  Read more

Test: Back Squat – Find 1 Rep Max (20 min cap) Then… 3 Rounds: 75 Double Unders 20 Pistols, alt legs 15 Toes 2 Bar HAPPY BIRTHDAY COACH BRIAN!Read more

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