591 Durham Road
Wrightstown, Pennsylvania 18940
(215) 598-7800

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Workout of the Day

Thursday October 23 “Front Squat & Jerk 3+”

CCF Barbell Club

CCF Barbell Club is being offered as a separate arm of Carousel CrossFit that will run in six week cycles.  It will allow individuals the chance to achieve their strength and lifting goals by offering semi-private barbell training and custom strength metcons.  The club is not just beneficial to those looking to get stronger and hit PR’s, but also for those trying to improve form and technique.  The club will be offered on a first come, first serve basis since the class sizes will be capped.  So please see one of the coaches to sign up.  The cost is $150.  Please see the Front Desk next door if you are interested.

The classes will focus on the Olympic Lifts – Snatch and Clean & Jerk.  They will be smaller than normal CrossFit classes for more individualized instruction.  The classes will train at the following days and times, WEDNESDAY NOVEMBER 12 and ending SATURDAY DECEMBER 20:

WEDNESDAY – 6:30 pm

SATURDAY – 9:00 am

Schedule Change – Beginning NOVEMBER 12 we will offer a 4:30 pm class on WEDNESDAY in place of the 6:30 pm.

Skill – Wendler Phase 2

A.
Every 2 minutes for 10 minutes:
Front Squat
-5 reps @ 50%
-3 reps @ 60%
-3 reps @ 70%
-3 reps @ 80%
-3 or more reps @ 90%

B.
Every 3 minutes for 12 minutes:
Jerk
-5 reps @ 50%
-3 reps @ 60%
-3 reps @ 70%
-3 reps @ 80%
-3 or more reps @ 90%

Metcon
“OPEN WOD 14.2”
From 0:00-3:00
2 rnds:
10 OHS (95/65)
10 C2B Pull-ups

 From 3:00-6:00
2 rnds:
12 OHS (95/65)
12 C2B Pull-ups
From 6:00-9:00
2 rnds:
14 OHS (95/65)
14 C2B Pull-ups
From 9:00-12:00
2 rnds:
16 OHS (95/65)
16 C2B Pull-ups
*follow the same pattern until you fail
*score is total reps