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

CrossFit Open Workout 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75#/45# Snatch, 30 reps 30 Burpees 135#/75#  Snatch, 30 reps 20 Burpees 165#/100#  Snatch, 30 reps 10 burpees 210#/120# pound Snatch, as many reps as possible Click here for a full description, complete rules, demo video, and master’s division weights.Read more

Power Snatch 3-3-2-2-1-1-1 Then: 15-12-9-6-3-1 Power Snatch (95/65) Bar Facing Burpees Pullups Post loads and times to comments:   The 2013 CrossFit Games Open is Now Starting.  The First WOD will be announced this Evening (3/6) at 7PM.   This will be our daily WOD for Thursday 3/7.   A new WOD will be announced every Wednesday for the next 5 weeks.  Additional times will be offered to allow all signed up members to get an official score for the WOD each week. Sign Up here if you are still interested in competing. Please post here, email us, or just ask any one of the coaches, if you have any questions about the open and the games.Read more

Happy Bday Natty Lite!!! EMOM 8 Minutes Deadlift Hang Squat Clean Squat Clean Then…… AMRAP 12 Minutes 5 Ring Dips 7 Power Cleans 135/95 5 Front Squats 135/95 Cash Out: 100 Double Unders or 200 Singles The birthday girl, getting her ring dips in!Read more