9am: Yoga 10am: Open Gym 11am: Endurance For Time: 500m Row Or 800m Run 30 Pistols 20 Push Press, 115/95 500m Row OR 800m Run 25 Pistols 15 Push Press 500m Row Or 800m Run 20 Pistols 10 Push Press  Read more

Chelsea Each minute on the minute for 30 minutes of: 5 pullups 10 pushups 15 squats To scale we will test a rep scheme that you can complete in the minute.Read more

Thruster: 3-3-2-2-1-1-1 Then… With a partner complete the following….(20min cap) 42 Thrusters, 95/65 6 Rope Climbs 200m weighted Run 30 Thrusters, 115/85 4 Rope Climbs 200m weighted Run 18 Thrusters, 135/115 2 Rope Climbs 200m weighted run *partners may work on thrusters and rope climbs at the same time BELOW: Nikki doing Partner Friday with her pet deer horseRead more

15 Min to Find 1 Rep Max Deadlift Then: 2 Rounds* 70 Double Unders 60 Sit-ups 50 Kettlebell swings 53/35 40 Pull-ups 30 Pushups *18 Min time cap 7:30PM Strong People Class this evening: Post Loads and times/reps to comments: Saturday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K   Brochures are on our front desk and more Information and registration can be found HERERead more

Back Squat: 15 Minutes to Establish a 1RM Then… 3 Rounds: 9 Back Squats, 155/105 15 Burpees 21 Toes Through Rings *Cash Out: 400m Run SAVE THE DATE: The next CrossFit Total will be Saturday May 11thRead more