Brandywine CrossFit

This place isn’t for everybody.

It’s for the people who want to work hard, laugh loud, get uncomfortable, and keep showing up.

You don’t have to be fit to walk through our doors.
You don’t have to know what the hell you’re doing.
And you definitely don’t have to “get in shape first.”

Just show up.

We’ll teach you. We’ll push you. We’ll probably talk a little s**t. 😂
And before long, you’ll be doing things you never thought you could with a whole crew behind you cheering you on.

Serious training. Zero egos. Good people.

Come see what BWCF is all about. 🤘🔥

Oh, and you can’t find another place like this anywhere else. Best results, best community, best price, because you’re worth it!
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A little more fun, relaxed, and zen:

Not every day has to be heavy barbells, loud music, and racing the clock. 🧘‍♀️

Sometimes the best workout is slowing things down, taking a deep breath, finding a stretch you didn’t know you needed… and questioning why your hamstrings are THAT tight. 😂

Today we traded the chaos for a little calm, some mobility, and good vibes with Coach Lisa McGonagle

Breathe in. Breathe out. Try not to fall over. ✌️😂

Namaste, BWCF. 🧘‍♂️

The gym gained a few new and fun faces this summer. Welcome to the crew yall we are pumped to have you all throwing down with us! Show em some love and drop a gif to welcome them below 👇 let’s see who finds the funniest one!

🎯Coach Benchmark #8

“LUKE”
1-2-3-4-5-4-3-2-1
Ring Muscle Ups
Cleans (205/145)
*200m Run between every round*

No gimmicks. Just heavy cleans, muscle ups, and running.

The first few rounds will lie to you.
Then you hit 4.
Then 5.
Then you realize you still have to come all the way back down.

Grip it. Rip it. Get outside. Repeat.

For time.

Post yours to the comments.

Awesome workout today taking on Coach Benchmark “Chrissy”! 💪🔥

But our 4:30 class had a little extra to celebrate… Rob checked in for his 500TH workout with us! And even better, his kids were there for it too 💪🎉 5️⃣0️⃣0️⃣

And not to be forgotten… Emily actually hit 500 almost a MONTH ago! 😂 She got there in record time so we didn’t even have a sign ready for her.

So naturally… Emily gets a custom sign. 😂👏

Congrats Rob & Emily! Here’s to the next milestone! 🧡💪

🎯 COACH BENCHMARKS

HOW FAST CAN YOU GO… AND HOW HEAVY CAN YOU FINISH? 😈

Coach Benchmark #7 belongs to Chrissy, and just remember she loves you no matter what! However one score just wasn’t enough for her so she’s testing you extra!

“CHRISSY”
ON A 20:00 CLOCK
6 Rounds:
10 DB Bench Press (50s/35s)
10 Hang Power Cleans (135/95)
10 Box Jump Overs
Then, with whatever time you have left:
Build to a 1 Rep Heavy Clean

And here’s where it gets interesting…

Every pound you clean takes ONE SECOND off your finishing time.
So crushing the workout is only half the battle.

Move too slowly and you won’t have enough time to build. Go out too hot and you might get to the heavy bar with absolutely nothing left in the tank.

Do you sell out for speed? Save something for strength? Or find that perfect balance between the two?

This one should make the leaderboard VERY interesting. 👀

And after watching the guys try to destroy everyone earlier in the Coach Benchmarks, Chrissy apparently decided the ladies needed to start turning up the heat too. 😂

20 minutes. No hiding from your weaknesses.

Seven down. One to go. 🔥
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