Deadlift
15 Min to Find 1 Rep Max

Then 15 Min
Death By Deadlift and Burpee (275#/185#)
Perform 1 Deadlift and 1 burpee the first min
Perform 2 Dealifts and 2 burpees the second min
etc…
etc…
When you fail to complete the round, start back at 1 until 15 min are up.

Strength Class at 7:30pm

Post Loads and total reps completed.

Another one of our awesome teams at the Test Your Metal event.
Be sure to let your coaches know if you are interested in participating in a CrossFit competition.

12 Min EMOM:

Even Minutes: Hang Squat Clean + High Hang Squat Clean + Jerk, Heavy

Odd Minutes: Start with 10 DU and increase by 10 each odd minute (as long as you make the previous rep scheme)

Then…

3 Rounds:

800m Run

30 C2B Pullups

15 Push Jerks, 135/95

We will be at Side Bar starting around 7:30pm for a going away happy hour for a few members  who are sadly moving away (Steph Dunlap, Kyrsten, and Corie) Please join us  for some cocktails!

15 minutes 3 RM Touch and Go Snatch (any way)

Then….

With a 10 Minute Cap:

3 Rounds

200m Run

10 Snatches (any way) 115/85

Then….

AMRAP 7 Minutes

100m Run

10 Slapping Pushups

20 Jumping Squats 45lbs for everyone

Don’t forget, CFWC’s 4 year anniversary party is this Saturday, August 3rd!! We will have a workout at 10am, then food and fun all day.  Feel free to bring your favorite side dish or drink. There is a sign up sheet at the front dest.  We will provide the pig roast!!

Jenny, Jimmy, Steve and Wing at our last party.

20 Min Barbell Complex:

Clean +  Strict Press + Push Press + Push Jerk + Split Jerk Lt foot and Split Jerk Rt foot.

*Men Proceed in 10lbs increases, Women 5lbs

Then…

3 Rounds:

20 Plate burpees (instead of jumping and clapping overhead you must jump onto a 25# plate )

15 Toes 2 Bar

10 Touch-n-Goes  Note:  these will be headstand version and performed NOT against a wall 🙂

9 am-Yoga- No lifting or working out during this class!

10 am- Oly lifting

11am- Endurance

OHS 3-3-3-3-3

Kind of Naughty Nancy

4 Rounds

800m Run

25 OHS 95/65

Liam!

8am: Beginners

9am: Experienced

10am: Open Gym

————————–

7 Min EMOM:

3 Hang Squat Clean + 1 Jerk, heavy

Then…

15 min AMRAP

Hang Clean Cindy

5 Pullups

10 Pushups

15 Squats

*add 1 hang power clean to the end of every round, 135

We will be watching the games and having fun with some of the events here at the box after the morning classes. Everyone is welcome!

Turkish Getup: Establish 1RM in 12 minutes

Then…

With A Partner, complete the following task:

21 Turkish Get-ups, R Arm (53/35)

21 Turkish Getups, L Arm

200m Firemans carry

42 Pistols, R Leg

42 Pistols, L Leg

200m Firemans carry

63 KB OHS, R Arm

63 KB OHS, L Arm

200m Firemans carry

Next Saturday Aug 3rd, we are celebrating CrossFit West Chester’s 4 year anniversary! Please join us at 10am for a Team WOD followed by a pig roast, fun and games. There will be a sign up sheet at the front desk for bringing sides. We Hope everyone can make it!

Above: August 2009 at our 1st Open House

Deadlift 3-3-3

Then…….

9-7-5

Deadlift 275/185

Ring Muscle Up

Then…..

EMOM 5 Minutes

100m Sprint

Below: CFWC representing at the Test Your Metal Competition

EMOM 12 Minutes:

Even Minutes: 3 Front Squat (3 sec pause), heavy

Odd Minutes: 30 Double Unders

Then…

12 MIN AMRAP:

15 KB Swings, 53/35

200m Run

15 Box Jumps, 24/20

 Below:  Kim Lewis (Dorito Loco), Our Newest Addition to the CFWC Coaching Staff!

 We are very excited to have Kim on the CFWC coaching staff. She has over 10 years of experience including a degree in Kinesiology. Kim has worked with a variety of athletes from ages 8-40 including assistant swim coach at Henderson since 2005. She has helped train all Varsity sports at Drexel University in Strength & Conditioning and athletic improvement. In addition, she is also a certified instructor at Ageless Exercise where she instructs exercise classes at nursing homes. Not only does Kim have lots of experience in Health & Fitness, she is a tremendous athlete.  She was a member of the Golden Rams Varsity Swim team where she was a 3 time NCAA All-American, 9 time NCAA All-American Honorable Mention, 4 Year PSAC All-Conference, and 3 Time PSAC State Champion. Look for Kim to start coaching classes this week!

10 Minutes to work up to a 1RM Power Snatch

Then…..

10 Minutes to get as high up the ladder as you can:

Moving up in increments of 3 (3,6,9,12,15……)

Wall Climbs

Power Snatches 115/85

Then…..

AMRAP 10Minutes

200m Run

20 Sit ups

10 Hand Release burpees over the bar

Happy birthday to The Natural and The Notorious T.R.I.P.P!