Daily WOD

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