11.9.09 MONDAY "UPPER-BODY GRINDER" 400m Run 21…15…9 of: Pull Ups/ Push Press 115 pounds 400m Run 18…12…6 of: BW Bench Press/ C2 Row 400m Run... Read More
Daily WOD
11.8.09 SUNDAY REST DAY Use Rest Days to make up any missed workouts or if you really get the itch, come into the gym... Read More
11.07.09 SATURDAY "THRUSTERS" 95 pounds With a constant running clock, do one Thruster on the first minute, two Thrusters the second minute, three Thrusters the... Read More
11.6.09 FRIDAY Rest Day 11.5.09 WOD "INTENSITY" (in·ten·si·ty) Extreme degree of strength, force, energy or feeling. Merriam-Webster's Dictionary Note: A lot of this going around... Read More
11.05.09 THURSDAY 10/1…9/2…8/3…7/4…6/5…5/6…4/7…3/8…2/9…1/10 2 pood KB Swings/ 95 pound CnJ For Time Wednesday's WOD "Tabata CFX" Post Time and load to comments Note: Great job... Read More
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
29
Oct
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
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
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
10.28.09 WEDNESDAY "AMRAP" 12 mins 10 KB swings 2 pood(70lbs) 8 Push Ups 6 Pull Ups 4 CnJ (Clean n Jerk) 135 pounds Post time... Read More
10.27.09 TUESDAY 15…10…5 135 pound SDLHP (Sumo Dead lift High Pull) 135 pound Push Jerk 24" Burpee Box Jumps For Time Post time and loads... Read More