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

CrossFit Open Workout 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed. TIME BONUS: If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.  Read more

Sorry but Kids Class is cancelled today.Read more

Sumo Deadlift 5×3 Then 10 Rounds of: (18 min time cap) 5 Pullups 7 Wall balls 10 Sumo Deadlift High Pull (75/55) Post Loads and Times to comments:Read more

EMOM 8 Minutes Bear Complex with 70-80% 1 RM Clean and Jerk Bear Complex=Power Clean, Front Squat, Shoulder to Overhead, Back Squat, S2OH Then….. 5-4-3-2-1 Bear Complex 135/95 Muscle UpRead more