Front Squat: 3-3-3   Then….   3 Rounds 9 Thrusters, 95/63 9 Toes 2 Bar —–1 min break——– 2 Rounds 15 Thrusters, 95/63 15 Toes 2 Bar —–1 min break—— 1 Rounds 21 Thrusters, 95/63 21 Toes 2 Bar     Registration Date Extended Until Jan 17 Competition New Date: Sat Feb 10th    Read More

WWPF 0:00 – 10:00 Establish 1RM Hang Snatch   12:00 – 24:00 12 min AMRAP 10 Power Snatches (Switching every 5 reps), 95/63 20  OHS, (Switching every 5 reps),  95/63 30 Russian Twists (switching every 5 reps), 20/14   25:00 – 32:00 7 Min Flight Simulator Relay 10 DU / 10 DU 20 DU /...Read More

Power Clean 3-3-2-2-1-1-1   Then:     30/25 Cal Row (or Assualt Bike) 21 Power Clean (135/93) 21 Box Jumps 20/15 Cal Row (or Assualt Bike) 15 Power Cleans 15 Box Jumps 10/7 Cal Row (or Assault Bike) 9 Power Cleans 9 Box Jumps   Post Loads and times to ZEN and Comments:   Happy...Read More

Lynne 5 Rounds (complete as many reps as possible) Max Body Weight Bench Press Max Pull-ups *Rest 3-5 minutes between sets       Order Wednesday for Sunday Pickup  Read More

Tuesday Schedule: 6am, 7:30, 9:30, Noon, 4pm, 5:30pm, 6:30pm. No 5am or 7:30pm Classes today Back Squat 8RM, then 2×8@90% Then…. AMRAP 10 Minutes 10 Burpees to Target 10 Toes to Bar 5 Hang Clean 185/133 Sign up to compete or judge! https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348Read More

Open Gym 9-12, No Olympic Lift class Endurance 11 am 1600m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 800m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 400m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 200m Run 30 Double Unders 20 Push Ups 10 Strict PullupsRead More

8am and 10am Classes!   12 Days of CFWC   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….   Five Golden Ring pullups, 4 kb swings, 3 hspu….   Six Knees to...Read More

WWPF   50 Snatches, 95/53 (mix anyway, 1 person works @ time) 10 Alt Rope Climbs 50 DU  / 50 DU Relay   40 Snatches, 115/73 8 Alt Rope Climbs 40 DU / 40 DU Relay   30 Snatches, 135/93 6  Alt Rope Climbs 30 DU / 30 DU Relay   2o Snatches, 155/113 4...Read More

Front Squat 1-1-1   Then   A CrossfitMas Metcon Holiday Bells, Crossfitmas Balls, and Mistle-Toes to Bar   Complete 7 Rounds of:   5 Mistle-Toes to Bar 10 Crossfitmas Ball Throws (20/15) 15 Holiday Bell Swings. (53/35)   Post Your Merryment to ZEN and Comments:    Read More

Bench Press:1-1-1 Strict Pullup: 1-1-1   Then…   Complete the following AMRAPs in any order   6 min AMRAP 1000m Row (men) / 750m Row (women) Max Burpees over rower   ——1 min rest——   6 min AMRAP 800m Run Max Body Weight Deadlifts   ——1 min Rest———   6 min AMRAP 50 Cal Assault...Read More