WOD 1/5/14

9am-Yoga 10am- Olympic Lift Class 11am- Endurance 21-18-15-12-9-6-3 OHS 75/45 Burpees over bar 30 Double unders after each round (Scale with 25 Double Unders) WOD with Christy Phillips Adkins  

LEARN MORE
WOD 1/4/14

*8am Class only today *Check In for Event: 9am – 10am *WOD with Christy Phillips”: 10am – 12noon   Death by 10M Run Then…. 3 Rounds: 50 DU 21 KB Swings, 53/35 12 Pullups Keegan from the 2nd Boxย     

LEARN MORE
WOD 1/3/14

MORNING CLASSES ARE CANCLED. CLASSES WILL RESUME AT 12NOON Back Squat: 8-8-8 (70-75%) Then… “Wacky Wiser Partner Friday” Partner Mark Janus 42-30-18 Hang Power Clean, 135/95 Front Squat Push Jerk   Team CrossFit West Chester at Regional’s 2009  

LEARN MORE
WOD 1/2/14

Sumo Dead Lift 3-3-3 Then 15 Min Amrap of: 10 Deadlift 275/185 20 Dips 30 Box Jumps 7:30 Strength Class Post Loads and Times to comments:

LEARN MORE
WOD 1/1/14

New Years Day Schedule: 10am, 11am, 12noon, open gym 1-3 7 Min EMOM 20 Lateral Jumps over bar + 1 Snatch + 3 OHS Then… AMRAP 14 Minutes 30 DU 20 Wall Balls Shots, 20/14 (10ft/8ft) 10 Burpee Pullups   HAPPY NEW YEAR!          

LEARN MORE
WOD 12/31/13

To help ring in the new year: Surviving the Zombie Apocalypse 400m Run 3 Rope Climbs 400m Run 15 Wall Climbs 400m Run 20 Ground to Overhead 135/95 400m Run 30 Pullups 200m Run with barbell 135/95

LEARN MORE
WOD 12/30/13

3, 3, 3, 3, 3 Bent Over Barbell Row 4 RFT 12 Alternating single arm KB Swing, 24/16kg 30 OH Walking lunges 45/25 # plate 13 Hand Release Deficitย Push-ups (use 25# plates for hands)

LEARN MORE
WOD 12/29/13

9am: NO YOGA TODAY 10am: Olympic Lifting 11am: Endurance 20 Min AMRAP 10 Box Step-ups, 75/45 10 Wall Ball Shots, 20/14 (10ft) 10 Burpees   GO EAGLES!

LEARN MORE
WOD 12/28/13

10 Min Dbl unders for a Max Effort (as many as possible) Rest Then Secret Service Snatch Test AMRAP of kettlebell snatches. 24kg/16kgย  You may switch hands when needed. You may put the weight down.ย  200 is a good score.

LEARN MORE
WOD 12/27/13

******Reminder: NO 5am Class********* Back Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” From The Hardbat Holiday Classic 30-20-10 Snatch (anyway), 135/95 HSPU    

LEARN MORE
WOD 12/26/13

Power clean and Jerk 7×1 Then 12 Min AMRAP of: Clean and Jerk Cindy 3 Clean and Jerk 165#/115# 5 Pullups 10 Pushups 15 Air Squats 7:30 Strength Class Post loads and times to comments:

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