Test: 1RM Bench Press Test: 1RM Pullup Then… “Wacky Wiser Partner Friday” 50-40-30-20-10 Power Snatch,  95/63 Toes 2 Bar *Partners can work at the same time, just not on the same movement. 15.4 Friday 6pm Saturday: 8am ,9am, 10am  Read More

TEST: 1 RM Front Squat Then: 4 Rounds 30 Double Unders 15 MedBall Cleans (20/15) 10 Dead Lifts 255/175 Post Loads and Times to Comments and Zen:Read More

Clean Grip RDL: 3 x 5 Then… 10 minutes of Handstand walk practice Then…. 10-9-8-7-6-5-4-3-2-1 Thruster, 105/63 C2B Pullups Kim and Jenny showing off their St. Paddy’s Day Green #thenorthface#greentightsRead More

EMOM 7 1 Power Clean 1 Clean 1 Jerk * To be done as a touch and go complex* Then….. 3 Rounds 10 Power Cleans 165/115 10 Shoulder to Overhead 400m Run   Happy birthday to Tyler the Terminator!!Read More

TEST: 1 RM Back Squat Then… 5 Rounds 15 Kb Swings, 70/53 15 Burpees Congrats to Jim Coonan who got his 1st Muscle up during 15.3Read More

10 am- Olympic Lifting Class/Open Gym 11 am- Endurance 1 Mile Run 50 Pullups 50 Box Jumps 24/20 50 Sit Ups 800m Run 25 Pullups 25 Box Jumps 25 Sit Ups 400m Run 12 Pullups 12 Box Jumps 12 Sit Ups  Read More

CrossFit Open Workout  15.3 Rxd Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders Scaled: (Masters and Non Masters) Complete as many rounds and reps as possible in 14 minutes of: 50 wall-ball shots 200 single-unders Masters Rxd: Complete as many rounds...Read More

Bench Press: 2-2-2-2 Strict wt Pullup: 2-2-2-2 Then…. Partner AMRAP 15 Minutes 30 Hang Power Cleans, 135/93 200m Med Ball Run, 20/14 6 Rope Climbs 15.3 = MU + Wall Balls+Double Unders    Read More

Attention Parents: Under no circumstances are children to be left unsupervised in the lounge area or anywhere on the fitness floor. This is for the safety of your children, out of the respect of our members and CFWC’s policy.    Thanks CrossFit West ChesterRead More

Front Squats: Week 8 Deload 3×3 60% 3×3 65% 3×3 70% Then: 21-15-9 Power Snatch (135/95) Burpee Over Bar Post Loads and Times to Comments and Zen.Read More