WOD 9/11/14
Deadlift 2-2-2 Then: 4 Rounds 400 Meter Run 15 Deadlift 255/175 30 situps Post Loads and Times to Comments:
WOD 9/10/14
1000m Row X 2 Then… AMRAP 15 Minutes 30 Walking Lunges 20 KB Swings, 53/35 10 Box Jumps, 24/20 200m Run Happy Birthday Maria Fudula!
WOD 9/9/14
Back Squat 2-2-2 @90-95% Then….. 10-9-8-7-6-5-4-3-2-1 Strict Pullup Deficit Handstand Push Up (kip or strict) on 45lb plates Cash Out: 400m Sprint
WOD 9/8/14
15 min to find 1 RM Clean (squat) Tabata This Tabata Row (calories) Rest 1 minute Tabata double unders Rest 1 minute Tabata burpees Rest... Read More
WOD 9/7/14
10 am-Open Gym only, no olympic lift class 11 am- Endurance AMRAP 30 Minutes in groups of 3 Person 1-400m Run with wall ball 20/14... Read More
WOD 9/6/14
Hang Snatch: 3-3-3 Then… 3 Rounds: 50 Air Squats 7 Muscle ups 10 Hang Snatch (anyway), 135/95 Saturday October 18th Click HERE to make your... Read More
Barbells For Boobs
DATE: Saturday October 18th START FUNDRAISING! Game Day Schedule 9:00am – 9:45am: Registration (heat sign-up) 9:50am: Movement Standards 10:00am: National Anthem (featuring member Amanda Hernandez)... Read More
CrossFit Kids this October!
Crossfit West Chester’s kids Program is designed to build your child’s physical, social, mental and emotional strength through constructive fitness training and instruction. The program... Read More
WOD 9/5/14
Front Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” AMRAP 18 Minutes 100 DU 50 Pushups 30 Pistols, alt 15 Deadlifts, 275/185 Coming this OCTOBER! Cost:... Read More
WOD 9/4/12
Hang Clean 3-3-3 Then: 5 Rounds of 6 Hang Squat Cleans (155#/110#) 12 Toes to Rings 200 Meter Run 7:30PM No Olympic lifting class / Open... Read More