WOD 1/1/15
“Jack” Complete as many rounds as possible in 20 minutes of: 10 Push press, 115/75 10 KB Swings, 53/35 10 Box jumps, 24″/20″ Post Reps... Read More
WOD 12/31/14
RDL: 3 x 5 (increase wt from last time) Wt Strict Pullup: 3 x 5 Then.. For Time 100 Double Unders 30 Wall Ball Shots,... Read More
WOD 12/30/14
15 Minutes of Hi Hang Snatch technique work (from the pockets) Advanced: Work up to a heavy Hi Hang triple Then….. From the Crossfit Open... Read More
New Years Eve / New Years Day Hours
New Years Eve: 6am 7:30am 9:30am 12noon 4pm New Years Day: 10am 12noon 4pm
WOD 12/29/14
Front squats: 4 x 2 w/ 3 sec pause ( increase weight ) Then: Death by Clean & Jerk 135/95 Every minute add a rep... Read More
WOD 12/28/14
10am: Olympic lifting 11am: Endurance 8 Rounds 400m Run 10 OHS 75/55 10 Burpees over the bar *2 min rest after each round HAPPY BIRTHDAY... Read More
WOD 12/27/14
Deadlift 3-3-3 Then: 12 Min running clock 800 Meter run followed by Diane ladder Diane Ladder (225#/155#) 1 Deadlift 1 Handstand Pushup 2 Deadlift 2... Read More
WOD 12/26/14
Press: 3 x 5 Then… “Wacky Wiser Partner Friday” Complete the Following with a Partner: 42 Front Squats, 135/93 42 Pull-ups 150 DU 30 Front... Read More
WOD 12/24/14
6am, 7:30am, 9:30am, 12noon classes ONLY “12 Days Of CrossFit West Chester” (Completed like the song, coaches will scale accordingly) One Muscle Up Two Heavy... Read More