Front squats: 4 x 2 w/ 3 sec pause ( increase weight ) Then: Death by Clean & Jerk 135/95 Every minute add a rep until you cannot complete the number of reps in that minute.Read More

10am: Olympic lifting 11am: Endurance 8 Rounds 400m Run 10 OHS 75/55 10 Burpees over the bar *2 min rest after each round HAPPY BIRTHDAY TO ROB LAVOIE AND CHAD GROVES!  Read More

Deadlift 3-3-3 Then: 12 Min running clock 800 Meter run followed by Diane ladder Diane Ladder (225#/155#) 1 Deadlift 1 Handstand Pushup 2 Deadlift 2 Handstand Pushup 3 Deadlift 3 HandStand Pushups etc etc…..get as far a possible in the remaining 12 min Post Loads and Reps to comments and Zen.Read More

Press: 3 x 5 Then… “Wacky Wiser Partner Friday” Complete the Following with a Partner: 42 Front Squats, 135/93 42 Pull-ups 150 DU 30 Front Squats, 165/113 30 Pull-ups 150 DU 18 Front Squats, 185/133 18 Pull-ups 150 DU *Mix the reps up anyway We hope everyone got want they wanted for X-mas! Happy Birthday...Read More

6am, 7:30am, 9:30am, 12noon classes ONLY “12 Days Of CrossFit West Chester” (Completed like the song, coaches will scale accordingly) 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,...Read More

15 Minutes to Work up to Heavy 3 Rep Hang  Clean Then…… Dorito Loco 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 155/105 Shoulder to Overhead Ring Push Up Happy birthday to Kim Lew, AKA Dorito Loco!!!  Read More

Don’t forget your ugly Christmas sweaters ALL DAY! Front Squat 4 x 2 – 3 sec pause then: 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 95/65 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds...Read More

10am: Olympic Lifting 11am: Endurance (NO OPEN GYM AT THIS TIME) 30 Minute AMRAP 10 Thrusters, 75/55 10 Pullups 10 Burpees *Must row 2k during the 30 Min AMRAP *1 min plank @ 6min, 12min, 18min, 24min, 30min marks HAPPY BIRTHDAY COACH RYAN!  Read More

Back Squat: 5 x 2 (85-90%) THEN…. Complete as many reps as possible in this 12 Minute Ladder: 3 Box Jumps, 24/20 3 HR Pushups 6 Front Rack Walking Lunges, 135/93 6 Box Jumps 6 HR Pushups 6 Front Rack Walking Lunges, 135/93 9 Box Jumps 9 HR Pushups 6 Front Rack Walking Lunges, 135/93...Read More