Back Squat 5-5-5 @80% Then…. 4 Rounds of 3 Minute AMRAPS with 2 Minute rests between AMRAPS 100m Run 5 Front Squats 185/135 3 Jerks CFWC teams at the South Philly Rumble  Read more

Work up to 10 rep max Bench Press, then 2 sets at 90% Then: Complete reps of: 10-9-8-7-6-5-4-3-2-1 KB Snatch L arm, 53/35 KB Snatch R arm, 53/35 Burpee Happy Birthday to long time 6am’er, Meow Mix (Kat)Read more

10 AM- Olympic Lift with Coach Ryan 11 AM- Endurance 21-18-15-12-9-6-3 HR Pushups Sit Ups Air Squats 400m Run before each round Caitlin, going for it at the Battle of the Beach  Read more

Push Press 3-3-3 Then: 15 Min to complete the following: 500 Meter Row or 400 Meter Run With remaining time AMRAP of: 10 wall balls (20/15) 15 Sumo deadlift High Pull (75/55) 10 Box Jump (24/20) 15 Push Press (75/55) Post Loads and Time to Comments: 8am – Beginner CrossFit 9am – Crossfit 10am – open gym or Beat the Coach (Wingy edition)Read more

Turkish Getup: Work up to a heavy single for both arms Then… “Wacky Wiser Partner Friday” For Time: 42 KB Thrusters, 53/35 30 Burpee Box Jumps, 24″/20″ 30 Kb Thrusters 20  Burpee Box Jumps 18 Thrusters 10 Burpee Box Jumps Happy Birthday to the Funny Man, Chris Coccia  Read more