WOD 8/28/15

“WWPF” – Running Clock 0:00 – 7:00 Establish a 2RM Push Press —1 min break— 8:00 – 18:00 (10 min cap)42-30-18 Thruster, 95/63 Pull-up *Complete AMRAP of Strict HSPU with remaining time –2 min...

Read more

WOD 8/27/15

Front Squat 2-2-2 Then: 15 Min Ladder 3 Power Snatch (135/93) 3 Wall Balls (20/15 6 Power Snatch 6 Wall Balls 9 Power Snatch 9 Wall Balls 12 Power Snatch 12 Wall Balls 15 Power Snatch 15 Wall Balls 18 Power Snatch 18 Wall Balls Etc….. Post...

Read more

WOD 8/26/15

1a. RDL: 3 x 5 1b: Weighted Dips: 3 x 5 Then: 18 Min AMRAP. 1000 Meter Row 50 Double Unders 30 Burpees 20 Kettle Bell Swings 2Pood/1.5Pood 10 Ring Muscle Ups Post Loads and Rounds Completed to Comments and ZEN:

Read more

WOD 8/25/15

Clean 2-2-2 Then *15 Min Ladder 25 Clean and Jerk 95#/65# 15 BoxJumps 20 Clean and Jerk 135#/95# 15 BoxJumps 15 Clean And Jerks 155#/105# 15 BoxJumps 10 Clean and Jerk 185#/125# 15 BoxJumps 5 Clean and Jerks 205#/140# 15 BoxJumps Clean and Jerk...

Read more

WOD 8/24/15

We love visitors! Thanks for the visit Melanie and thanks to members like Janice and Fancy Nancy who are always talking us up. Free Kill Cliff to the first 3 people (besides those in the picture) who can quess correctly what’s on...

Read more

WOD 8/23/15

10am: Open Gym 11am Endurance Every 5 Min for 25 Min 400 Meter Run 10 Thrusters 95/63 15 Pullups Rest the Remainder of the 5 Minutes Cash Out: 1 Mile Run as a Class @ the 25 Min Time Cap. Post Times to Comments and ZEN:

Read more

WOD 8/22/15

Bear Complex Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean Front Squat Push Press Back Squat Push-Press Once you’ve completed the sequence seven times consecutively without stopping, drop the bar...

Read more

WOD 8/21/15

“WWPF” – Running Clock 0:00 – 8:00 Establish a 3 RM deadlift (1 bar) 8:00 – 12:00 (4 min AMRAP) Rope climbs, Alt —1 min break— 13:00 – 20:00 7 Min ladder Kb Snatch, 53/35 (2-4-6-8-10-12…)...

Read more

WOD 8/20/15

Front Squats 3-3-3 Then: 5 Rounds of: 20 Wall Balls (20/15) 20 Kettle Bell Swings (56/35) 10 Pushups ….15 Min CAP Post Loads and Times to Comments and ZEN:

Read more

WOD 8/18/15

Power Snatch 2-2-2 Then…. 8 Power Snatches 135/93 8 Bar Muscle Ups 300m Run 6 Power Snatches 6 Bar Muscle Ups 300m Run 4 Power Snatches 4 Bar Muscle Ups 300m Run 2 Power Snatches 2 Bar Muscle Ups 300m Run   Congratulations to TJ Pongia...

Read more

WOD 08/17/15

Functional Fitness at it’s Best with 6am Debbie G.! 10 RM Max Back Squat Then 2 sets at 90% 3min AMRAP 10 Double Russian style Kettlebell Swing 53/35 10 Burpees on to a plate 3min AMRAP 10 Double KB Clean & Jerk 53/35 10 Burpees on to a...

Read more
Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email