WOD 1/1/16
10am , 12noon, 4pm classes today WWPF 0:00 – 10:00 10 minutes to work up to heavy clean 12:00 – 18:00 Accumulate AMRAP of the... Read More
WOD 12/31/15
15 Min to work Up to a Heavy Snatch (Power or Squat) Then Ring (Dip) in the New Year by watching the (Wall) Ball Drop... Read More
WOD 12/30/15
10 minutes of Handstand Walk Practice Then… 400m Run 9 Hang Power Clean, 135/93 9 Burpees over bar 400m Run 15 HPC 15 Burpees over... Read More
WOD 12/29/15
15 Minutes to a Heavy Jerk Then….. 3 Rounds 10 S2OH 185/133 10 Bar Muscle Ups New Year’s Eve Schedule: 5 am, 6 am,... Read More
WOD 12/28/15
3 rep max Back Squat then 2 sets of 90% 30 – 20 – 10 Deadlift 225/153 Toes thru Rings Hurdle jumps 30/24
WOD 12/27/15
10am: Olympic Lifting 11am: Endurance 1200m Run 100 DU 800m Run 75 DU 600m Run 50 DU 400m Run 25 DU *Must row 800m x... Read More
WOD 12/26/15
Banded Tabatta partner sprints Each 20 sec you’ll sprint while a partner resists you with a band. Then 30-20-10 Wall Balls 20/14 Toes2Bar Alt Russian... Read More
WOD 12/24/15
“12 Days Of CrossFit West Chester” To Be Completed like the song, coaches will scale accordingly 5 am, 6am, 7:30am, 9:30am, 12noon classes ONLY One... Read More
WOD 12/23/15
1a. Handstand Walk 1b. Pistol Practice (work on different variations) Then… Complete Reps 1-2-3-4-5-6-7-8-9-10 Power Clean, 135/93 Box Jump, 24/20 Pre-Order your new CFWC winter... Read More