8am: Beginners CrossFit 9am: Crossfit 10am: Beat the Coach (advanced class) “Mini-Murph” 800m Run 10 rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run We aint shy! Welcome in the newbs!Read more

7 min EMOM Clean (Floor) + Hang Clean (knee) + High Hang Clean (mid thigh) Then.. “WACKY WISER PARTNER FRIDAY” 42-30-18 Hang clean, 135/95 (while partner holds in the front rack) Toes 2 Bar (while partner hangs from bar) Planking Burpees (while partner hold plank position)   Congratulations to Coach Jenny who qualified for Individuals for the 5th straight year!      Read more

10 Mins to Find Max Height Box Jumps Then: DeadLift 3-3-3 Then: 10 Min Amrap of: 7 DeadLifts 225#/155# 7 HandStand Pushups Post Height, Loads and Rounds to Comments: Sunday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K   More Information and registration can be found HERERead more

25 min Clock: CASH IN: Run 1 Mile Then..immediately into: AMRAP with remaining time: 10 burpee Box Jumps, 24/20 20 KB Snatches, 50/35 30 DU Farewell to Kelly Nardo (Nard-Dog). Good look on your next journey! You will always have a home here at CFWC!        Read more

EMOM 7 1 Snatch 1 Hang Snatch (knee) 1 High Hang Snatch (mid thigh) Then… 5 Rounds 200m Run 6 Snatch (any way) 155/105 3 Ring Muscle Ups   Happy birthday, Craig Froning Jr!!  Read more