Daily WOD

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

11.1.09 SUNDAY Run 5k   Always wear support so they don't get loose Post time to comments  Running Technique, CrossFit Newport Beach…[wmv][mov]  

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

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