WOD 2/1/16
Front Squat 5 rep max then 2 sets at 90% 30-20-10 Burpee broadjump (bbj will be from one end of the mat you are on... Read More
WOD 1/31/15
No Class Today CrossFit West Chester will be Hosting The Frank Spellman Classic All are welcome to come and watch and encourage all the lifters.... Read More
WOD 1/30/16
“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The... Read More
WOD 1/29/16
EMOM 5 minutes 1 power snatch 2 hang power snatch WWPF For Time: 60 Deadlifts, 225/123 (partner holds handstand) 60 Alt Box Jumps, 24/20 40... Read More
WOD 1/28/16
Press 3-3-3 Then Open WOD 12.5(ish) Complete as many reps as possible in 10 minutes of the following rep scheme: 3 Thusters (95/65) 3 Chest... Read More
WOD 1/27/16
1a. Good Mornings: 3 x 5 1b. Weighted Chin-up (underhand grip): 3 x 5 Then… 30-20-10 Hang Power Snatch, 95/63 Alt Pistols *Cash Out: 125... Read More
WOD 1/26/16
EMOM 5 Minutes 1 Power Clean 2 Hang Power Clean Then….. Open WOD 14.4 AMRAP 14 Minutes 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20/14... Read More
WOD 1/25/16
5rm Front Squat then 2 back down sets at 90% AMRAP 10 min Kettlebell Snatch 53/35 Every time you put the Kettlebell down you’ll do... Read More
1/24/16
CFWC will be closed Sunday 1/24 due to snow
WOD 1/23/15
Due to the heavy snow and bad driving conditions, Saturday morning classes are canceled. We will have open gym 10-12. Burpees in the snow?