15 Minutes to work up to a heavy Snatch (any way) Then….. AMRAP 12 Minutes 3 Pullups 3 Toes to Bar 3 Bar Muscle Ups 3 OHS 175/113   Tina D, rocking it out at the mud runRead more

Front Squat  3×3 (3 sec pause each one) Then… 75 Burpee Box Jumps for Time 24/20 Every 3 Minutes do 3 Rope Climbs Don’t forget, our party is Thursday, Dec 18th at 7pm at PJ Whelihan’s in Downingtown!      Read more

10am: Olympic lifting 11am: Endurance WOD 3 Rounds  (2 Minute Stations) Calorie Row HR Pushups Double Unders Step-ups, 24″/20″ (45lb/25lb) *1 minute break after each round 1 MILE CASH OUT RUN Jane and Doug going for it Saturday morningRead more

Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53 Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.    Read more

Press: 4 x 5 (use 75% – 80% of 1rm) Then… Partner Friday For Time: 50 Wall Ball Shots, 20/14  (10ft) / 50 Kb Swings, 53/35 40 Box Jumps, 24″20″ / 40 Toes 2 Bar 30 Cal Row / 30 Pistols 20 Cleans, 135/93 / 20 Burpees *Partners must do both movements before moving to the next rep scheme Our Holiday Party is Thursday December 18th. Please RSVP (check spam folder).  Read more