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 following movements in 6 minutes: 1 bar/ 1 pair of rings Front Squat, 185/133 Ring In the New year Muscle-Ups 20:00 – 35:00 For Time: 15 min time cap 300...Read More

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 and hitting a few Snatches 21-15-9 Power Snatch (135/93) Ring Dip Wall Ball (20/15) Post Loads and Times to Zen and CommentsRead More

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 bar 400m Run 21 Hang Power Clean 21 Burpees over bar Happy Birthday Justyn!Read More

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, 7:30 am, 9:30 am, 12 Noon and 4pm. New Year’s Day Schedule: 10am, 12 Noon and 4 pm  Read More

3 rep max Back Squat then 2 sets of 90% 30 – 20 – 10 Deadlift 225/153 Toes thru Rings Hurdle jumps 30/24Read More

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 2 during WOD  Read More

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 Swings 53/35Read More

“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 Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…....Read More

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 hat! Sign up sheet in at the Kill Cliff/Fuel for Fire FridgeRead More