WOD 4/11/13
Dead Lift 3-3-3 Then: with a 20 Min Cap: 30 lunges 21 Pull-ups 21 Sit-ups 30 lunges 18 Pull-ups 18 Sit-ups 30 lunges 15 Pull-ups... Read More
Snatches & Jerks Fundraiser
CrossFit West Chester’s CFWC Snatches & Jerks have qualified for Regionals in Atlanta! We are hosting a competition on Saturday May 2nd to help raise... Read More
WOD 4/10/15
Tall Clean: 2 x 5 Clean: 1-1-1 (Heavy Singles) Then… “Wacky Wiser Partner Friday” 150 Wall Balls Shots, 20/14 75 Target Burpees 50 Power Cleans,... Read More
WOD 4/9/15
Over Head Squat 1×3@75% 1×3@80% 3×3@85% Then 5 Rounds of: 10 OHS 95#/65# 20 Kettle Bell Swings 53#/35# 30 Double Unders Post Loads to Comments... Read More
WOD 4/8/15
Snatch Grip RDL: 3 x 3 Weighted Front Plank: 3 x 1:00 Then… 30-20-10 Shoulder 2 OH, 115/73 Box Jumps, 24/20 Toes 2 Bar CFWC... Read More
WOD 4/7/15
Tall Snatch 2×5 Snatch 1-1-1 (Heavy Singles) Then……. 1000m Row 30 Power Snatches 135/95 15 Ring Muscle Ups Happy birthday to LAAAAAAFFFFRRRRRAAANNNCCCEEE!
WOD 4/6/15
Great turnout for the Elizabeth Ciunci Butterfly Run! Back squat: week 2 3×3@80% 3×3@85% 3×3@90% For time 10 rounds of 5 pull-ups 10 push-ups 15... Read More
4/5/15
Reminder: There will be no classes on Easter Sunday. We will have Open Gym from 9am-11am
WOD 4/4/15
Modified Linda 10-9-8-7-6-5-4-3-2-1 Clean Floor press Deadlift *RX weight is body weight* Don’t Forget: The Elizabeth Ciunci Butterfly run is Saturday 4/4 at 9... Read More
WOD 4/3/15
Tall Clean: 2 x 5 Hang Clean: 2-2-2 Then… “Wacky Wiser Partner Friday” AMRAP 16 Minutes: 50 Push-ups (partner holds straight arm plank) 30 Front... Read More