2013

New Years Day Schedule: 10am, 11am, 12noon, open gym 1-3 7 Min EMOM 20 Lateral Jumps over bar + 1 Snatch + 3 OHS Then…... Read More

To help ring in the new year: Surviving the Zombie Apocalypse 400m Run 3 Rope Climbs 400m Run 15 Wall Climbs 400m Run 20 Ground... Read More

3, 3, 3, 3, 3 Bent Over Barbell Row 4 RFT 12 Alternating single arm KB Swing, 24/16kg 30 OH Walking lunges 45/25 # plate... Read More

9am: NO YOGA TODAY 10am: Olympic Lifting 11am: Endurance 20 Min AMRAP 10 Box Step-ups, 75/45 10 Wall Ball Shots, 20/14 (10ft) 10 Burpees  ... Read More

10 Min Dbl unders for a Max Effort (as many as possible) Rest Then Secret Service Snatch Test AMRAP of kettlebell snatches. 24kg/16kg  You may... Read More

******Reminder: NO 5am Class********* Back Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” From The Hardbat Holiday Classic 30-20-10 Snatch (anyway), 135/95 HSPU    

Power clean and Jerk 7×1 Then 12 Min AMRAP of: Clean and Jerk Cindy 3 Clean and Jerk 165#/115# 5 Pullups 10 Pushups 15 Air... Read More

At home players choice: Run 5k or 10 min AMRAP: 15 burpees 15 Air Squats  

CFWC will be open for a 6am, 7:30am, 9:30am and 12 noon.  We will be closed tomorrow. 12 Days of Crossfit West Chester Completed like... Read More

Mob Clinic with Dana Hurley & Sue McClain (no relation to John) Complex Deadlift (snatch grip) – high  Pull –  Snatch – Back Squat –... Read More