Front Squat 5×3 with 3 second pause at the bottom of each Then…. AMRAP 10 Minutes 5 Front Squats 165/115 5 HSPU 15 Double Unders Then….. EMOM 5 Minutes 100m Sprint (100m=from end of garage doors to gate) rest remainder of minute, then on 3 2 1 go, sprint back to end of garage doors. It’s starting to get hot! We have water coolers, but be sure to bring your own cup or water bottle.  Read more

http://library.crossfit.com/free/video/CFJ_KstarrCarlBoxMobility.wmv Happy Monday. The open is over. In completing the open wods you may have found some holes in your fitness. One of the great things about CrossFit is seeing finding your weaknesses and then setting out to tackle them. Enjoy the process and keep your eye on the prize! I will be running a little programming experiment for Monday’s warm-ups over the next 8 weeks. We will be doing the following for warm-up every Monday listed below. Track your numbers on the blog in comments as well in you journals. I’d like to see and hear your feed back at the end of the 8 week period. If you don’t do this Monday take time sometime in the week to complete this as a warm-up or cash-out. For established athletes this may not seem like a big deal but for beginners and intermediates I’m hoping to see how the...Read more

9am-Yoga 10am-Open gym and 13.5 11am-Endurance “Cameron” 50 Walking lunge steps 25 Chest to bar pull-ups 50 Box jumps, 24 inch box 25 Triple-unders 50 Back extensions (Superman Rocks) 25 Ring dips 50 Knees to elbows 25 Wallball “2-fer-1s”, 20 pound ball 50 Sit-ups 15 foot Rope climb, 5 ascents Happy birthday, LAAAAAAFRANCE!!Read more

Over Head Squat 7×1 Then 3 Rounds 400 Meter Run 20 Kettle Bell Snatches (10L/10R) (53#/36#) 12 Over Head Squats 95#/65# Post loads and times to comments: 10AM Games WOD 13.5 Support Cherie Fishbaugh and Corinne Murphey and SPARC (Southeastern Pennsylvania Autism Resource Center) in Strides for SPARC 5K on April 27th.   More Information and registration can be found HERERead more

Back Squat: 3 X 8 Then… Partner Death By: Snatch, 115/75 Burpee *Partners switch movements every minute until you can no longer complete that number of reps for that minute. Don’t forget that Next Saturday April 13th, CFWC will host it’s first Competition supporting Lords & Pantry in Downingtown. We encourage everyone to bring canned food as part of their donation. If you are interested in competing, there are still spots left, but they are going fast! SIGN UP HERE! We are also looking for Judges to help no rep the competitors:) We are looking for a total of 20 judges. There is a sign up sheet at the front desk.Read more