Strength:  Front Squat: 3 x 3 * 3 sec pause every rep Conditioning: 7 rounds for time 10 Single Arm KB Squat Clean Thruster 53/35 5L/5R 5 Wall ClimbsRead more

10 am- Olympic Lifting 11 am- Endurance WOD 5 Rounds, 6 minutes per round Round 1: 800m Run, max pullups with remaining time 3 Minute Rest Round 2: 800m Run, max pushups with remaining time 3 Minute Rest Round 3: 800m Run, max sit ups 3 Minute Rest Round 4: 800m Run, max air squats 3 Minute Rest Round 5: 800m Run, max Burpees Cliff and Nicole at The Lumber Games  Read more

Deadlift 3-3-3 Then: 50 Double Unders 21 Deadlift 21 Dips 40 Double unders 15 Deadlift 15 Dips 30 Double unders 9 Deadlift 9 Dips 20 Double unders 3 Deadlift 3 Dips (225#/155#) Post Loads and times to comments and Zen:Read more

7:30am, 9:30am, 12noon, 4pm classes only Strength: Week 1 Press: 3 x 5 @ 75% – 80% (use % based off of last weeks 1RM) Then… Conditioning “Wacky Wiser Partner Friday” 42 Shoulder to OH, 135/93 50 Alt Box Jumps, 24/20 30 Shoulder to OH, 165/113 50 Toes To Bar 18 Shoulder to OH, 185/133 50 KB Swings, 70/53 12noon’er, Chris Coccia will be performing Friday night in Kennett Square. For more information OR to order your tickets, click HERE        Read more

HAPPY  THANKS SQUATS-GIVING 8am, 9am and 10am Classes only Today Appetizer 3×5 Back Squat Dinner As Many Servings as Possible in 12 Min of: 7 Wall Balls 7 Pullups 7 Med Ball Cleans (20# Toms / 15# Hens) Squats-Giving Dessert 75 Airsquats (or 2 min max effort). *There is no break between dinner and dessert   Post your Thankfulness and results to comments:      Here at CFWC we are very thankful for all of our amazing clients.   Your determination, positive attitudes and consistent effort make coaching at CFWC a great experience.    Without you, we would not be posting our 6th Thanksgiving WOD.    Thank You.   -CFWC    GO EAGLESRead more