8 am- Class 9 am- Class 10-12- Open Gym Bench Press 3-3-3 Then…… Donkey Kong (CFWC Style) 21-15-9 Burpees KB Swing 53/35 Box Jumps 24/20 *After each movement, scale monkey bars*   Sub with 5 ring rows after each movementRead More

EMOM 5 Minutes Power Clean + Hang Power Clean + Jerk Then… “Wacky Wiser Partner Friday” AMRAP 16 Minutes 800m Ball Run, 20/14 (200m increments) 60 C2B Pull-ups (mix anyway) 30 Power Cleans, 185/133 (Alternating) 10 Rope Climbs (mix anyway) Twinsies!              Read More

Crossfit West Chester will be celebrating our 6th year in business! Come out for a fun group workout and party afterwards. Date: Saturday August 1st Time: 10am WOD with food and fun to follow Location: CFWC  Read More

Back Squat 2-2-2 Then: 3 Rounds of: 30 Wall Balls 20/15 15 Power Snatch 135/93 Post Loads and times to comments and ZEN:Read More

Clean Pulls: 4 x 2 (3 sec pause at knee) Then… 12 min AMRAP 14 Deadlift, 185/133 14 Box Jump, 24/20 14 HR Push-Up    Read More

EMOM 5 Minutes 1 Power Snatch 2 Hang Power Snatch Then….. 3 Rounds 400m Run 7 Ring Muscle Ups  (scale=15 pullups, 15 dips per round) 10 Hang Power Snatch 135/93   Several of our ladies at the Paul Bunyan CompetitionRead More

Good luck to Marco, Steph V., Maria F. , and the Harsh Attack competing for a spot in this years 2015 Granite Games! 15 min establish 8RM Front Squat 2 X 8 @ 90% 10 AMRAP 5 Hang Squat Cleans 155/105 7 bar facing burpeesRead More

10am: Olympic Lifting 11am: Endurance For Time: 800m Run 100 DU 75 SItups 50 Pushups 25 C2B Pullups 1 Mile Run 25 C2B Pullups 50 Pushups 75 Situps 100 DU 800m Run The Hills Have Eyes 2nd BoxRead More

Deadlift: 2-2-2-2 Then… For Time 30 Alt KB snatch, 53/35 30 Alt Pistols 200m Run 20 Alt Kb Snatch 20 Alt Pistols 300m Run 10 Alt Kb Snatch 10 Alt Pistols 400m Run SAVE THE DATE!   CFWC is hosting it’s 6th Year Anniversary WOD/Party !  DATE: SATURDAY AUG 1 TIME: 10AM GROUP WOD FOOD...Read More

“Wacky Wiser Partner Friday” 50 Shoulder 2 OH, 135/93 (partner holds front rack) 50 Box Jumps, 24/20 (alternating) 50 Synchronized Toes 2 Bar 30 Shoulder 2 OH, 165/103 (partner holds front rack) 30 Box Jump overs, 30/24 (alternating) 30 Synchronized Toes 2 Bars 15 Shoulder 2 OH, 185/123 (partner holds front rack) 15 Burpee Box...Read More