Over Head Squat 1×5 @ 60% 1×5 @ 70% 3×5 @ 80% Then: 12 Min Nate 2 Muscle Ups 4 Hand Stand Pushups 8 KettleBell Swings 70/53 Post Loads and Times to Comments and Zen:Read More

1a. Bench Press: 3 x 8 1b. Bent over Row: 3 x 8 – Nice work on the RDL progress over the past few months. We will now concentrate on a classic push/pull super-set on Wednesday’s to help increase upperbody strength. Then… Power Snatch Elizabeth 21-15-9 Power Snatch, 115/73 Ring Dip CFWC Snatches & Jerks...Read More

EMOM 7 1 Clean (full depth) 1 Front Squat 1 Jerk Then…. 4 Rounds 5 Clean and Jerk (full depth clean) 185/135 7/10 Strict Pullups (7 strict for ladies, 10 guys) 300m Run (1 lap inside of parking lot) Happy birthday to 6 am’er Eric T!!  Read More

Back squat : Week 3 1 x 5 @ 75% 2 X 5 @80% 3 x 5 @ 85% THEN… For Time: 30 Kettlebell snatches (alt from the floor each rep) 53/35 30 Kettlebell Cleans (alt from the floor each time) 30 Single Arm KB Thrusters (break up reps anyway) CFWC Representing at Masters of...Read More

10am Olympic Lifting 11am Endurance Endurance WOD For Time: 400m Run 50 SDHP, 53/35 400m Run 50 Box Jumps, 24/20 800m Run 50 Push-ups 400m Run 50 Kb Swings,53/35 400m Run Masters of the UniverseRead More

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 15 situps 30 lunges 12 Pull-ups 12 Sit-ups 30 lunges 9 Pull-ups 9 Sit-ups 30 lunges 6 Pull-ups 6 Sit-ups Post Loads and times to comments and ZEN: Please come...Read More

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 money for the trip. All funds that are raised will go towards plane tickets and hotel. Registration is now closed but you can still Donate HERE ! WOD 1: 400m...Read More

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, 135/93 25 Bar Muscle -ups Super Doug Crushing the Front Plank                Read More

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 and Zen  Read More

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 is hosting a Fundraiser Competition Saturday May 2 to raise money for your CFWC Snatches & Jerks. There will be RX, Scaled, and Masters (45+) Division. Come out and support...Read More