10 am- Olympic Lift class with Coach Ryan 11 am- Endurance WOD 12 Noon- Yoga Endurance WOD 6 Rounds 400m Run 15 Hand Release Push Ups 20 Split Lunges 15 Toes to Bar Happy birthday to Nate and Braz!!Read more

Power Snatch 3-3-2-2-1-1-1 Then 800 Meter Run 30 Power Snatch 135/95 800 Meter Run Post loads and times to Comments:Read more

7 Min EMOM Snatch + Hang Snatch + OHS Then.. With a Partner: 42-30-18 Front Squats, 155/105 Target Burpees, over max reach BUY TICKETS HERE TO COME DOWN AND WATCH TEAM SNATCHES & JERKS KICK BUTT BUY TICKETS HERE TO COME DOWN AND WATCH TEAM SNATCHES & JERKS KICK BUTT  Read more

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