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 the song, coaches will scale accordingly One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell
Mob Clinic with Dana Hurley & Sue McClain (no relation to John) Complex Deadlift (snatch grip) – high Pull – Snatch – Back Squat – Good Mornings Follow last weeks protocol of completing a circuit of the complex 3times this week. Start with the bar and add weight each three completions of the complex. Then:
9am – Yoga 10am- Olympic Lifting 11am – Endurance 5 Rounds: In teams of 3… 1 min: Row for Cal 1 min: Thrusters, 95/65 1 min: Pullups *2 min rest between round Each person on the team will rotate through all 3 movements. These should be all out efforts each round. The Moblity Clinic is
Filthy Fifty For time: 50 Box jump, 24/20 50 Jumping pull-ups 50 Kettlebell swings, 36#/26# 50 Walking Lunge 50 Knees to elbows 50 Push press, 45#/35# 50 Back extensions/Supermen 50 Wall balls, 20#/15# 50 Burpees 50 Double unders Post time to comments: Dan Gets his first Muscle Up on his Birthday.