Daily Workout 11.1.2011

Club Broomile ladies!

Grace vs. Karen

3 Rounds of:

10 Ground to Overhead (135/95) 50 Wallballs (20/14)

Post weights used and time to comments. Compare to score on 8.8.2011.

Americans Stuff Their Faces With Records Amounts of Candy

Bas Rutten, Bar Fighting Genius

. . . → Read More: Daily Workout 11.1.2011

2011 Redemption Fundraiser: 11.19.2011

Plan to attend this great event! View photos from last year’s Redemption Fundraiser here.

BBC Info Posted!

Check the Broomall Barbell Club links above for more information on the club and a growing FAQ, created by Zach. We’re starting this service next Monday and most of the 10 initial spots have been filled. If you’re on the fence, act now!

Email Zach for more information.

Daily Workout 10.31.2011

Homecoming Queen Helen and Homecoming King Frank


Squat 5/5/5+ @ 65%, 75%, and 85% of your W1RM.


Row 30 Calories 30 Toes-to-Bar 30 Ring Dips 30 Burpee Pullups 30 Pistols (15L/15R)

Post time to comments.

Thank you to everyone who participated in CFDV Homecoming! The DelVal Decapitators won the bowling match . . . → Read More: Daily Workout 10.31.2011

November Training Plan

Here it is.. Comments are welcome. Enjoy!

November ’11 Training Plan


Are You Ready?

Daily Workout 10.29.2011


Bench 5/5/5+ @ 65%, 75%, and 85% of your W1RM.


4 Rounds of:

10m Handstand Walk (sub: 1-minute Handstand Hold) 20m Sliders 30m Walking Lunge 40m Crab Walk

Post weight and reps for strength and time for metcon to comments.

It’s CFDV Homecoming! See you at Playhouse Lanes for the Big Game . . . → Read More: Daily Workout 10.29.2011

SOS Habits Challenge – Week 5/6 Standings

At the end of Week 5/6, here are the overall standings and…wait for it…the point totals. If the standings look a little shorter than last time it’s because we had 5 teams drop out of the challenge. What’s really amazing though are the increases in FGB scores and 1-rep max deadlifts over the course of . . . → Read More: SOS Habits Challenge – Week 5/6 Standings

CFDV Homecoming: Update


Sadly, due to the inclement weather forecast tomorrow, the football game has been postponed. HOWEVER: the Bruisers vs. Decapitators Homecoming rivalry lives on! We will be taking our team spirit to Playhouse Lanes for a bowling match between teams. “Kickoff” will be at noon and you . . . → Read More: CFDV Homecoming: Update

Daily Workout 10.28.2011

Every day is hat day for Colleen!

Cindy on Meth

In 20 minutes, perform as many rounds as possible of:

5 Chest-to-Bar Pullups 10 Clapping Pushups 15 Jumping Squats

Record number of rounds and any scalings used to comments.

NOTE: This workout is no joke. Don’t even think about doing jumping squats . . . → Read More: Daily Workout 10.28.2011