19 Hagerty Blvd. Unit 7
West Chester, PA

October 13, 2013



warm up– 400m Run


3×5 Front Squat



3 Rounds of:

400m Run

21 KB Swings…70/53

12 Chest to Bar Pull Ups

For Time

About the Author
  1. nifutsal.com Reply

    Hello! I’ve been following your web site for some time now and finally got the courage to go ahead and give you a shout out from Huffman Texas! Just wanted to tell you keep up the fantastic work!
    nifutsal.com http://www.nifutsal.com/

  2. tumi 73175 Reply

    You will get virtually no issues other affordable for those who have it again created all the way down as well as when in front of your personal machine.
    tumi 73175 http://www.wecanhelpyousl.eu/TUMI/tumi-73175.html

  3. red womens parka coats Reply

    At the get started from the war, patriotism was the key purpose hundreds of thousands gathered at city conferences, churches, court docket homes, and publish places of work to hear speeches, calls for patriotism, and opportunities for adventure. Volunteers on both sides of the Mason Dixon line saw another in terms of 5 many years of sectional tensions and propaganda. To the typical northerner, the southern states that 1 by one particular voted to secede through the Union had been traitors, rebelling against the lawful and legitimate govt in Washington.
    red womens parka coats http://www.dma-research.eu/parka/red-womens-parka-coats.html

  4. customize cheap baseball jerseys online Reply

    You will have significantly more stamina and singing seems effortless. Your array has improved and also you attain the desired pitch, like high notes. You grow to be unbiased and understand methods to check your self when training.
    customize cheap baseball jerseys online http://www.veshter.net/jerseys/index.php?id=customize-cheap-baseball-jerseys-online

  5. buy ugg Reply

    Song’s father mentioned an incident of Track Hye Kyo’s childhood when she was competing inside a one hundred meter race throughout her main college days. Hye Kyo was top at first but when she noticed her father’s shouting to motivate her to operate more quickly, she noticed him and pause for a even though as a result she completed using the second rank. She cried so challenging later considering she always been 1 who don’t really like to lose..
    buy ugg http://www.kurabiyegiller.com/ugg/brand.php?id=buy-ugg

  6. canada goose trillium parka tan Reply

    Accompanied by traditional audio the coach visits neighborhood villages through 3 days. An estimated five thousand consumers take part in the procession that contains dozens of specifically embellished ox-carts and horsemen in regular garb. On the fourth on the month the Saint’s statue returns to Cagliari where it truly is greeted by thousands of torch carrying worshippers.
    canada goose trillium parka tan http://www.vakbeursgebouwbeheer.net/shopping-online/canada-goose-trillium-parka-tan.html

  7. buy ugg online usa Reply

    This is going to become your store, only virtual. Examine their superior points as well as their poor points then allow those help you create your company. Boost on others’ decent points and make initiatives to keep away from the poor.
    buy ugg online usa http://www.imperialfurniture.net/ugg/brand.php?id=buy-ugg-online-usa

  8. moncler jackets on sale for women Reply

    Most hikers would say it way more enjoyable. Why? Not mainly because you’re able to hike faster (which you may) but given that you’ve got way more time for you to take pleasure in the beauty about you at a speed that fits you. Lighter pack also means that at the end from the day you really feel stronger, a great deal more calm and also you get better a lot faster.
    moncler jackets on sale for women http://www.ohgoodness.net/moncler/brand.php?id=moncler-jackets-on-sale-for-women

  9. ugg boots for women Reply

    This Obstacle touched upon an incredibly exciting theme surfacing from your Ideas Economic climate: Human Potential conference – metrics. Societal, environmental, governmental and financial metrics and indices have long been identified to become enormously valuable tools for tracking the progress of humankind. For instance, Bhutan’s Gross National Pleasure catalog has helped that country’s governing administration far better handle its population’s contentment and make alterations for all those components in the nation that were lagging..
    ugg boots for women http://www.chaseforsenate.com/ugg/brand.php?id=ugg-boots-for-women

  10. Lebaron Canada Goose Reply

    Short operate printing will not be only confided in the scope of black and white prints. With the extremely aggressive market that we have presently, it’s fantastic to understand that colour printing can also be to choose from in brief operate prints. Businesses have to have catchy and fascinating print components plus the only option to realize that target should be to have these cards, newsletters or brochures printed in colours..
    Lebaron Canada Goose http://www.internetmarketingboys.com/jacket/lebaron-canada-goose.html

  11. canada goose resolute review Reply

    Don’t forget though that it still crucial that you simply get your message sent for your clients in the clearest and many effective fashion. So even when you could have coupon codes, make sure that the design and message are effectively created. If you ever aren so familiar with the design process, you’re able to constantly request the help of the designer.
    canada goose resolute review http://www.klauspeterwolf.eu/store/canada-goose-resolute-review.html

  12. Manteau Canada Goose Montreal Reply

    nearer into a woman this evening than I have been in 6 months. Came near fainting, mentioned one lonely California miner. There had been couple of women prior to the discovery of gold, but as more and more guys jumped ship or deserted the army for your mines plus the 49ers arrived from throughout the entire world having remaining a spouse or girlfriend at the rear of, just the sight of a woman was far more uncommon than the usual rich gold strike..
    Manteau Canada Goose Montreal http://www.gnsystems.eu/jackets/manteau-canada-goose-montreal.html

  13. the goose migration jacket Reply

    Shannon Egan89Adolph Paul89John Arthur88Saner Rijet88Mathew Kenny88Noah Scott88Michelle Torres88Fiter Kill87wini fredardall87hybrid vani86Colleen Francis85JEREMY HIER85Chris Dillon84Luxury Dependancy Recovery84Florante Cay83Carla Sangaspar83Edward Thomas83Anna simpson83Jony Gibson83Alan hoyle82Mike Zhang82Mi Needs82Mi Needs82Mark D. Shapiro81Harriet Colt81Steven Medvin81Sally Stuart81Supreme Dissertation81assignment help80Stella Robinson80Wilkinson Smith80Mona Ross80Harsin Carter80Sania Singhai80Daren Jone79Eric Wasselman79Sarah McBride79Jay Stevens79Tracy Dawson79Eric Draven79Charlie Field79John godwin79adair sawyer79Jhon Ford78Chuck Smith78Greg Chapman77Loui Lu76Sanjana Sharma76jhon mathew75Sarah Barnes75Katie Jones75Kimberly Baker75Violet Ebert75Bruno Jacquart75oliver thompson74Allan Smith74Stacy A Pessoney74serenity Lalonde74Bima Deals73Antonio LeMaire73adan ines73Tim F. Richardson73serena woods73Rachael william73Claire Hansen73Pereira72Vinay Choubey72Jim O’Neill72haibo ju72Jennifer Dylan71Mike Jerry71Mike Kelley71Jessica Leilani71Nathan Yroger71sandy wilson71Roseanna Leaton70Carla san gaspar70George Wiggins70Christian Phelps69Charmaine Joy69marilyn reid69samantha desouza69Michel Austin69Torri Myler69quinlan murray69Sam Collier69alberta reid68Mike68Sharon Sanford68Andrew Michaels68Nelson Cabrera68Jeff Bachmeier68Steve c clark68Richard Pasic67Jennifer Hershey67Todd Ireland67canada lalonde67maxina blake66Michelle Crimson66Rahul viz66Kay Zetkin66Jeremy Linder66nicole fox65tony bregenza65Lim Jessica65Johnty Flemming65Mark Clarkson64Alicia Forest64Roger Overanout64web champ64Maichal July64carl freel64mitu soft63Dave Murphy63Shilpi Sharma63Kevin Anderson63Maria Polidoro63Charles Maverick63Melissa Kellett63Baidehi Creeper62Sean Cochran62Atninfratech62James Allen62Tom Wiliams62ahmad gill62john watson62Samantha Jay61Cyrus Selster61Pamela Hewitt61JD Dean61John Garvey61Mike Argiro61Kurt Adams60Shipra Kaul60Carol Mitchel60Michel Austin60nancy fabian60johnjjackie60Jayden Chu59niharika mittal59Daniel McCain59Sudhani K59SA Perillo59Margaret Adams59Susan Ashby59Kimberly Meyer58Kenneth McKinley58Allyn Cutts58Jamie Jake58Miranda Restelle58Dorothy Moore58Mindy Matter58Rachelle Salinger58amit thakur58Steve Shaw58Patrick Noack58Robert Vadra58Peter Fleming57Colbert Raynard57lovely uthara57William Blake57deepank bandela57Chris Jent57Iver Penn57Rishabh Bathla57Jim Edwards57anil wadhwa56Jelson Rawling56Deborah Campbell56janet silva56jani sab56Emily Bronte56andy cena56John Smith55Tom Bailey55shijina seo55Mike O’Brien54Jennifer Koretsky54Maximumhit54Gertrude Sayzer54ryan martin54Janett Parker54Henry Careey54snehakumari snehakumari54yang guang54Robyn Skill54vincent zee53Jason Wheeler53Melanie Nader53Sheikh Al Zubairi53James Enlowe53Michael Grant52Rain Stockton52Brandon Thomas52Precious Almas52sudesh wadhwa52Geeta Singh52James Camroon52aarti adate52Ravi chauhan52Jane Cyrus52Cesar Muler52Jackob Oram52winston jenkins52rick patrick52Faye Dayton51Ray Donovan51Sudarshan Sharma51John Penn51ashish sharma51Mark Mutschler51J Bassfarm51Scarlette riley51Chris Anderson50James Mahoney50Robert Abbott50Chaste Jon50Zeke Gervis50Robert Jent50MANPREET SINGH50Jason Chouhan50article champ50Bob Simpson50Jhon Alley Jhon Alley49James Roy49William Bernard49George Velvet49Janee Austin49VacationRentalPeople49Raja Kaushar49simran mundra49Eva Mason49Gary Mattoc49Nyima Galestain49Amit Malhotra49Vivek Sharma49vivek1 pandit49Jason Moore49Joe Ratzkin49Dr..
    the goose migration jacket http://www.klauspeterwolf.eu/store/the-goose-migration-jacket.html

  14. ugg 楽天 本物 Reply

    In addition to a listing of the thing you need along with a funding, you need to have a hassle-free moment buying on the internet.
    ugg 楽天 本物 http://www.broadcastimpact.com/boots/ugg-楽天-本物.html

  15. canada goose mystique coat for sale Reply

    It could be turned about having a great eating plan, stress-reducing methods and natural supplements. You can get your daily life back starting today. Balenciaga Handbags Cirrhosis is when the cells in the liver begin to die and generate scarring.
    canada goose mystique coat for sale http://www.eurocoin-competition.eu/canada-ca/index.php?id=canada-goose-mystique-coat-for-sale

  16. authentic canada goose from ottawa Reply

    A term that describes each a competition held and bit of equipment employed through the occasion is called as shot put and it looks like a hefty steel ball. The shot place occasions are carried out as a track and area video games and within this competition, the individual who throws the ball farthest than other competitors is called as winner. This track and field event involves some good strength, physique mechanics and right shot put procedures.
    authentic canada goose from ottawa http://www.dmisid.com/canada-goose/index.php?id=authentic-canada-goose-from-ottawa

  17. NFL Jerseys on sale Reply

    Speaking about his split from Amber Rose, Kanye West said, Yeah, man, it was an amazing time and it came to an end. He is in charge of the coverage of French corporate clients for investment bank services, based in Paris, France.Still, she’s managed to work her career up to the sort of pace that even the best athletes would appreciate. The coating is an exclusive formula that is only available with Earth Pan products. But hey, it’s for an Anne Geddes picture, so go ahead and buy one!. So, pull out your journal, grab your favorite pen, set your timer for 10 minutes and write down everything that you love, makes you happy and/or you dream of doing. If you are trying to find colored contacts, it useful to understand that you will discover quite a few different kinds available on the market right now. 18,666), seat of Franklin co., NW Mass., at the confluence of the Deerfield and Green rivers, near their junction with the Connecticut; settled 1686, set off from Deerfield and inc. These are perfect for using your iPad without fear of dropping it. For small bathrooms, only a touch of granite should be used so that the visual area won be lessened.

  18. F新作 レディース タンクトップ Reply

    In addition to a long list of the thing you need together with a resources, you have to have a straightforward time frame buying internet.
    F新作 レディース タンクトップ http://www.gedcom2map.net/abercrombie-fitch/f新作-レディース-タンクトップ.html

  19. super cheap ugg boots Reply

    22. Jokes Mr. Big: Seven say Lu Xun
    super cheap ugg boots

  20. you can try this out Reply

    9882 where to buy garcinia cambogia where to buy garcinia cambogia qmjo4nyqowcai, http://daireds.com/garcinia-cambogia-will-be-strongest-fat-buster look at here now mjmvr7hcneabnyfd, 238 http://www.youtube.com/watch?v=2iOG2cEFyRY http://www.youtube.com/watch?v=2iOG2cEFyRY

  21. link Reply

    Just how Cardio, The ideal Cardio Can assist you Lose fat.
    Would you hate spending time around the cardio machines, like a little mouse on its workout wheel? Such things as the treadmill, bicycle, rower, stepper or even trainers. Perhaps you have been to the gym watching as individuals will spend a minimum of one hour on these types of machines watching TV or listening to their music. Well I actually hate this kind of cardiovascular, it’s boring and takes up a lot of time. You will find better things to do with my time compared to spend one hour with an exercise machine while you’re watching TELEVISION.
    Are you aware the actual key is? Good cardio exercise that is the key. The body are made to perform at bursts then recovery. Exactly what does this lead to? This is about varying your workout to look fast and hard then recover for a period 1 . 5 times your exercise then follow that over and over.
    Now to go more into this you have to very first understand why endurance cardio is harmful to the body. In case you spend some time around the lets say treadmill is to do 60 minutes 5-7 times a week you happen to be actually doing all your body harm. Scientists have done studies in order to reveal that endurance cardio increases free of charge radical production in the body, may degenerate bones, causes muscles wasting, decreases your immune system function and can even result in inflammatory responses in your body that may lead to chronic illnesses. This type of cardiovascular also only trains the heart with one heart rate range plus doesn’t train it to respond to every day stressors.
    Where as good cardio or High Intensity Training (HIT) as well as interval training as being a people may have heard this called in associated with growing anti-oxidant manufacturing, a boost in raspberry ketone fresh metabolic rate which could assist you to burn unwanted fat and even encourage a healthy heart. HIT cardio teacher the heart to reply to plus recover quickly in the variety of demands indicating your prepared to take on things you need so when you will need it. By creating a variable factor to your teaching you train your heart to recuperate in between burst associated with exertion and this allowing your heart and entire body to respond better to your everyday causes.
    The good thing about HIT kind of cardio coaching is always that you are doing more within a lot a fraction of the time, you reduce unwanted fat, draw out superior buff definition. Imagine of weight lifting that is about brief burst of exertion followed by longer recovery periods.
    So next time you should do a few cardio and have half an hour to free then try this rather than spending one hour in the treadmill or even bike you will do twice the workout in half the time and then you can move on to better such things as spending time along with your loved ones.
    The next time you go to the gym or occurs home elliptical cardio equipment try this:
    Treadmill Warm up intended for 4 minutes in a easy pace say 6kph then run to get a minute from state 8-10kph, after that walk in 6kph for 1 . 5 minutes, after that run for the minute in 10-12kph then returning to 6kph another rest amount of 1 . 5 mins. Do that regarding 4-5 times based on your time then cool down at about 4-6kph for 4 mins. This should take a person 28 minutes as a whole.
    We do this on my exercise bike each night in your own home while my spouse also will her walking. You can do this on a rower or even what ever you enjoy just change the intensity to suit your requirements.
    This is what I actually do on our exercise bike in your own home each night. Warm up 2-4 a few minutes, 1 moment on the toughest resistance doing around 35kph, then slow and constant on a easier resistance in 25kph for one 5 minutes and I do that pattern about 8-10 times based on the way i feel then cool down intended for 4-5 minutes on really easy at about 25kph to complete away.
    When I visit the fitness center I use the particular rower and move flat out with regard to 30 seconds – 1 moment and then sleep for 45 secs -1. 5 minutes I do this for between 15-20 mins and that is it. I am normally warmed up after about 5 minutes associated with skipping when i love skipping so I perform a lots of it.
    Therefore there you might have it the truth about poor cardio or even hamster training as I call it and great interval or STRIKE cardiovascular, it’s faster, works more effectively, teaches your heart to cope with living better, requires a fraction of the time, better for your body compared to endurance or long and boring coaching and you reach leave the gym sooner than everybody else.
    SO next time your own thinking of aerobic think about HIT or interval training and provide it a try, you might like it and like the extra time you have to do other things. Occur you can’t show me you like spending hrs on the cardiovascular machines watching dull TV, in fact you can live life or even watch another person live theirs.
    Thanks for reading.

Leave a Reply



Please enter the CAPTCHA text