Daily WOD – Mar 16, 2020
At-Home WOD #3 Warm up Jog 400m Spiderman stretches 5R/5L 5 inchworms w/ 1-2 push ups 10 disclocates w/ broomstick 20 behind-the-neck presses w/ broomstick Workout of the Day Complete 4 rounds for time of:…
FUCS Nutrition & Fitness Challenge
This Wednesday (3/18) we're kicking off our FU Covid-19 Social-Distancing (FUCS) Nutrition & Fitness Challenge! Our spring nutrition challenge was originally planned for mid-April, but given current events we've moved it up to keep you…
COVID-19 – March 14 Update
On March 14, 2020, Governor Wolf and the Pennsylvania Department of Health requested all non-essential businesses in Bucks, Chester, Delaware, and Montgomery counties close through March 27. In his letter (linked here), the Governor stated…
Daily WOD – Mar 15, 2020
Strength Day! Complete 5 rounds (not for time): 20 bodyweight hip thrusts (video) 2 broad jumps (as far as possible) 8R/8L single leg deadlifts (video) 10 face up/10 face down hollow rocks WOD Notes: Today…
COVID-19 Update
As you are likely aware, on Friday afternoon Gov. Tom Wolf ordered all schools in Pennsylvania to close for two weeks. In Montgomery County, the epicenter for COVID-19 in Pennsylvania, the Governor mandated that community centers,…
Daily WOD – Mar 14, 2020
Complete 10 rounds for total distance: Jog for 90 seconds Sprint for 30 seconds Cash out: Tabata bottom-to-bottom squats WOD Notes: If you have a reasonable way of keeping track of total distance, post your total…
Daily WOD – Mar 13, 2020
Complete for time: 1 Hang Power Clean (155/103#) 10 Handstand Push Ups 2 Hang Power Cleans 9 HSPU 3 HPC 8 HSPU 4 HPC 7 HSPU 5 HPC 6 HSPU 6 HPC 5 HSPU 7…
Daily WOD – Mar 12, 2020
Overhead Squat 2-2-2-2-2 Then 3x10R/10L weighted step ups (20/16") WOD Notes: Compare to 180417. Health & Safety Note: As COVID-19 creeps closer to Phoenixville, we wanted to put out a note about what we're doing…
Daily WOD – Mar 11, 2020
Complete 3 rounds for time of: 400m run 30 double unders 15 deadlifts (225/153# NTE 60%)
Daily WOD – Mar 10, 2020
"Angie" Complete for time: 100 pull ups 100 push ups 100 sit ups 100 squats WOD Notes: There will be a 6 minute time cap on the pull up portion of this workout and the…