WOD 10/13/12

The Freaking Forty For time: 40 Box jump, 24 inch box 40 Jumping pull-ups 40 Kettlebell swings, 1 pood 40 Walking Lunge, 40 Knees to elbows 40 Push press,  45/35 40 Good Mornings  45/35 40 Wall ball shots, 20 pound ball 40 Burpees 40 Double unders Post time to comments.

WOD 10/12/12

Partner Friday Dueling Isabel (60 Snatches, alternating reps), 135/95 Partner Karen (150 Wall Balls), 20/14 (10ft) Dueling Grace (60 Clean & Jerks, Alternating reps), 135/95 Above: Next weeks partner WOD

WOD 10/11/12

Thrusters 1-1-1-1-1 Then: As many reps as possible in 12 minutes of: Thrusters (135/95) & 5 Burpees at the top of each minute Post total number of Thrusters completed in the 12 Minutes. Strength Class Bench Press 5×3 Power Clean 5×3 Post loads to comments:   CrossFit West Chester has exceeded its goal of $2,000

WOD 10/10/12

EMOM For 7 Minutes: power clean + HSC + push jerk, heavy Then… 21-15-9 Box Jump, 24/20 Burpee bar touches KB Swing, 53/35 Our Halloween party will be Friday October 26th from 6pm-10pm. Come dressed in your best costume and bring your best Chili for our 2nd annual Chili Cook-off.

WOD 10/9/12

Front Squat 5×5 3 Second pause on reps 1 and 5 Then….. 5 Rounds 7 Front Squats 135/95 15 Ring Push Ups 15 Toes to Bar Coach Cam post FGB.  He did it right.

WOD 10/8/12

Kaminski AMRAP 20 Minutes 1 Rope Climb 5 Deadlifts 315/225 10 KB Swings 70/53 200m Run Today is James Kaminski’s last day at CFWC for a while.  He will be going to Officer Candidate School.  Good luck James!!!

WOD 10/7/12

9am: Open Gym (Unlimited Members) 10am: Olympic Lifting Class (Unlimited Members) 11am: Endurance 1pm: Eagles Tailate FOR TIME: Run 1 Mile 30 Muscle Ups Our Eagles Tailgate will start after the 11am Endurance WOD. Bring your favorite tailgate food or game. E.A.G.L.E.S Eagles!

WOD 10/6/12

8AM: CrossFit Beginners (Kipping Pull-up Clinic) 9AM: CrossFit 10AM: Open Gym (Unlimited Members) FOR TIME: 21 Pull-ups 21 Situps 50ft Walking Lunges 18 Pull-ups 18 Situps 50ft Walking Lunges 15 Pull-ups 15 Situps 50ft Walking Lunges 12 Pull-ups 12 Situps 50ft Walking Lunges 9 Pull-ups 9 Situps 50ft Walking Lunges 6 Pull-ups 6 Situps 50ft

WOD 10/5/12

Front Squat: 3-3-3-3-3 Then… Partner Death By… Wall Ball shot, 20/14 (10ft) Burpee *Partners will switch movements every round REMINDER: Erik Miller will be coaching the Olympic Lifting class this Sunday at 10am. Below is Sunday’s Schedule Sunday Oct 7th: 9am: Open Gym (Unlimited members) 10am: Olympic Lifting Class (Unlimited Members) 11am: Endurance WOD 1pm:

WOD 10/4/12

Power Snatch 1-1-1-1-1 then: 5 Rounds 200 meter run 6  power snatch (135/95) 15 box jumps 7pm Strength Class Push Press 5×5 Post Loads and times to comments: October 20th CFWC will host a Barbells For Boobs Fundraiser. BARBELLS FOR BOOBS is a non-profit breast cancer organization whose mission is to provide funding through the

WOD 10/3/12

EMOM 10 Min 3 Hang Squat Clean Thrusters, 135/95 Then… 15-12-9-6-3 Hang Squat Clean, 135/95 HSPU REMINDER: We will be having our Eagles tailgate party this Sunday at 1pm. Bring your favorite tailgate food and enjoy watching the game here at the box. Yes, you can bring your dog.

WOD 10/2/12

Run 1 Mile or Row 2K for time Then…. 21-15-19 OHS 135/95 Chest to Bar Pullup Cash Out 5 Rope Cimbs POST TOTAL TIME FOR ALL 3 PARTS

917 Old Fern Hill Rd West Chester PA 19380