Back Squat 3×5 Then…. AMRAP 15 Minutes 3 Toe Through Ring Muscle Ups 5 Burpee over box jumps 24/20 7 Hang Squat Cleans 135/95 Don’t forget to sign up for the Butterfly Run in honor of Mike Ciunci’s sister, Elizabeth.  Sign up at http://lbrun.org/ECF.htmRead more

Happy Belated Birthday to Eggman Rob H.  Championship Fight Gone Bad 5 Rounds: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Note: Beginners stick to 3 rounds.Read more

9am: Yoga  (no open gym during this hour) 10am: CrossFit Games Open 13.1 – First & Only heat at 10:30am start time 11am: Endurance 2 Rounds of: 2 Minutes of “Push” 1 Min Hollow Body Rocks 2 Min Rest 2 Min “Pull” 1 Min Superman Rocks 2 Min Rest *Must go through all of these in any order *Push: Pistol Squats, Ring Pushups, Pushups, Turkish Getups (53/35), *Pull: Rowing(cal), Pull-ups, KB Swings (53/35) Post total number of reps completed Light Weight!Read more

8am Beginners 15 min Pull up instruction and practice 9am Class 15 Mins to Find 1 RM Push Press Then: “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post total number of pull-ups and rounds completed  to comments.   It is 5K season CFWC, and there a some important ones to take note of in the coming days.     Saturday March 30th will be The 12th Annual Butterfly Run.   This event was created to honor the sister of Mike Ciunci, one of our athletes at CFWC.    More information about the event and Mike’s sister can be found HERE.   Saturday April 27th come out and Support Cherie Fishbaugh and SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K,   More Information and registration can be found HERERead more

Back Squat: 3-3-2-2-1-1-1 Then… 20 Min Partner AMRAP: 5 C2B Pullups 7 Slapping Pushups 9 Pistols *Max DU *While one partner is completing a round, the other partner is completing as many DU as possible. Combine number of rounds + number of DU for a final score. The final day to order your new CFWC Zip up Hoodie will be Sunday March 10thRead more