WOD 7/1/15

Snatch Pulls: 4 x 2 (3 sec pause at knee) Then… For Time: 400m Run 21 Deadlifts, 225/153 30 Double Unders 15 Deadlifts 60 DU 9 Deadlifts 90 Double Unders 400m Run Jane Crawford hanging around                

LEARN MORE
WOD 6/30/15

15 Minutes to a heavy Hang Power Clean Then…… 12 Bar Muscle Ups 12 Power Clean and Jerk 135/93 9 Bar Muscle Ups 9 Power Clean and Jerks 165/113 6 Bar Muscle ups 6 Power Clean and Jerks 205/133 3 Bar Muscle Ups 3 Power Clean and Jerks 225/153 Amie the Intern  

LEARN MORE
WOD 6/29/15

Congrats to Coach Jenny for her weightlifting meet win! 15 min to establish 8rm Front Squat Then… 2×8 @90% Fight Gone Bad style. 4 rounds 30 secs at each station with 1 min rest at the end of the round: Handstand Push-ups Squats Pull-ups KB Swings 70/53

LEARN MORE
WOD 6/29/15

Congrats to Coach Jenny for her weightlifting meet win! 15 min to establish 8rm Front Squat Then… 2×8 @90% Fight Gone Bad style 30 secs at each station with 1 min rest at the end of the round: Handstand Push-ups Squats Pull-ups KB Swings 53/35

LEARN MORE
WOD 6/28/15

Reminder: No olympic lift class today.  Coach Ryan is in Minnesota coaching Youth Nationals 10-11 am- Open Gym 11 am- Endurance 5 Rounds 400m Run 30 Wall Balls 20/14 30 Box Step ups with Wall ball 24/20 Bo Bane, going for it on the monkey bars  

LEARN MORE
WOD 6/27/15

8 am- Class 9 am- Class 10-12- Open Gym Bench Press 3-3-3 Then…… Donkey Kong (CFWC Style) 21-15-9 Burpees KB Swing 53/35 Box Jumps 24/20 *After each movement, scale monkey bars*   Sub with 5 ring rows after each movement

LEARN MORE
WOD 6/26/15

EMOM 5 Minutes Power Clean + Hang Power Clean + Jerk Then… “Wacky Wiser Partner Friday” AMRAP 16 Minutes 800m Ball Run, 20/14 (200m increments) 60 C2B Pull-ups (mix anyway) 30 Power Cleans, 185/133 (Alternating) 10 Rope Climbs (mix anyway) Twinsies!              

LEARN MORE
Anniversary Party Aug 1!

Crossfit West Chester will be celebrating our 6th year in business! Come out for a fun group workout and party afterwards. Date: Saturday August 1st Time: 10am WOD with food and fun to follow Location: CFWC  

LEARN MORE
WOD 6/25/15

Back Squat 2-2-2 Then: 3 Rounds of: 30 Wall Balls 20/15 15 Power Snatch 135/93 Post Loads and times to comments and ZEN:

LEARN MORE
WOD 6/24/15

Clean Pulls: 4 x 2 (3 sec pause at knee) Then… 12 min AMRAP 14 Deadlift, 185/133 14 Box Jump, 24/20 14 HR Push-Up    

LEARN MORE
WOD 6/23/15

EMOM 5 Minutes 1 Power Snatch 2 Hang Power Snatch Then….. 3 Rounds 400m Run 7 Ring Muscle Ups  (scale=15 pullups, 15 dips per round) 10 Hang Power Snatch 135/93   Several of our ladies at the Paul Bunyan Competition

LEARN MORE
WOD 6/22/15

Good luck to Marco, Steph V., Maria F. , and the Harsh Attack competing for a spot in this years 2015 Granite Games! 15 min establish 8RM Front Squat 2 X 8 @ 90% 10 AMRAP 5 Hang Squat Cleans 155/105 7 bar facing burpees

LEARN MORE
Address
917 Old Fern Hill Rd West Chester PA 19380
Phone
888-338-9366
Email