WOD 4/19/20
DeadLift 3-3-3 Then: 75 Double Unders 40-30-20-10 Reps of: Kettle Bell Swing (1.5pood/1pood) Med Ball Cleans (20/15) Med Ball Lunges 75 Double Unders Post Loads and Times to ZEN and Comments:
Coming Soon
Competition and Skill Training WODs CrossFit West Chester will now be offering Extra WODs throughout the week. These will be tailored to athletes that would like a little extra work and practice to improve skills or prepare for an upcoming competition. More Details to follow.
WOD 4/12/13
Overhead squat 2-2-2 Then: 400 Meter Run 21 Over Head Squats (95/63) 21 Box Jumps 400 Meter Run 15 Over head Squats 15 Box Jumps 400 Meter Run 9 OverHead Squats 9 Box Jumps Post Loads and Times to Zen And comments:
WOD 4/5/18
Hang Cleans 2-2-2 Then: 3 Rounds of: 10-8-6-4-2 Reps of: Hang Power Cleans (Weights increase Each Round) Burpee Over Bar Toes 2 Bar Rd1=95/63 Rd2=135/93 Rd3=155/103 Post Loads and Times to ZEN ad Comments:
WOD 3/29/18
Front Squat 1-1-1 Then For time complete: 20 Deadlift 135/93 10 Thruster 135/93 50 Double unders 18 Deadlift 8 Thruster 40 Double unders 16 Deadlift 6 Thruster 30 Double unders 14 Deadlift 4 Thruster 20 Double unders 12 Deadlift 2 Thruster 10 Double unders Post Loads and Times
Butterfly Run – Sat 3/31/18 – No Regular Class
There will Be no Regular Class On Saturday 3/31/18. There will only be open Gym Time from 9am to 12pm. Instead we encourage all members of CFWC to participate in the Butterfly Run. This Run is organized by one of our members, Mike Ciunci, and his family. Sign up for the Race HERE
Weather Update 3/22/18 – No 5am or 6am classes
Weather Update 3/22/18 CFWC plans on opening at 7:30am on Thursday 3/22/18. The 5am and 6am classes are Cancelled. Please check back here or our social media sites tomorrow for any updates.
WOD 3/22/18
DeadLift 2-2-2 Then 7 Rounds of: 5 Deadlift 275/183 7 MedBall Cleans 20/15 10 Pullups Post Loads and Times to ZEN and Comments:
Weather Update 3/21/18 – CLOSED for the rest of the day
Weather Update 3/21/18 CFWC is now closed due to the Snow Storm. There will be no more Afternoon or Evening Classes today. Stay Safe.
Weather Update 3/20/18 – No 7:30PM Class.
Weather Update 3/20/18 No 7:30PM Class. We will be closing after the 6:30PM Class.