11.4.09 WEDNESDAY "TABATA CFX" Tabata= (8)20sec. rounds w 10sec. rest Tabata CFX= (32)20sec. rounds w 10sec. rest of: (8) rounds Deadlift… 135pounds (8) rounds DB/KB... Read More
11.3.09 TUESDAY 3 Rounds for Time of: 15 Calorie Row 15 Box Jumps… 20" box 15 SDLHP… 135 pounds For Time Tim looses a lil... Read More
11.2.09 MONDAY "JOSH" 21 Overhead Squats… 95/65 pounds 42 Pull Ups 15 Overhead Squats 38 Pull Ups 9 Overhead Squats 18 Pull Ups For Time... Read More
10.31.09 SATURDAY DEAD LIFT 3…3…3…3…3…3…3…3…3 Then: "Deadlift Bonanza" 5 Rounds of 275 pound Deadlift… 5 reps Burpees… 10 reps For Time Post loads and time to... Read More
10.30.09 FRIDAY "300 P's" 10 Rounds of: 10 Pull ups 10 Push Press, 95 pounds 10 Push ups For Time Post time, load and comments... Read More
COACHES
BRIAN QUINLAN– [email protected] B.S. Exercise Science WCU 2003 CrossFit Level One certified (6.21.09) National strength and Conditioning Association C.S.C.S. Div I Collegiate Rugby WCU and... Read More
10.29.09 THURSDAY "SUNNY DAY" 21 reps of 95 pound "Kittens, Puppies, Baby Bunnies" (Squat Clean n Press/ Squat Thrust (chest to bar) w/o hands leaving bar) 400... Read More
HOURS, LOCATION AND PRICING
LOCATED AT: 540 East Union Street Unit C. West Chester, PA 19382 CROSSFIT EXPLODE CLASS SCHEDULE MONDAY- THURSDAY 6am- CrossFit Class 7:30am-... Read More
WORLD CLASS FITNESS IN 100 WORDS
Eat meat and vegtables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body... Read More