9am: Yoga 10am: Oly Class 11am: Endurance 10 Rounds: 200m run 20 Air Squats 15 Push ups 10 Pullups 5 burpees *Rest 1 min between each round Bad Ankles = Bad Squats      Read More

The CrossFit Total 1 RM Back Squat (3 attempts) 1 RM Deadlift (3 attempts) 1RM Press (3 attempts) Schedule: 9am-10am: Warm-up 10:05am: First Lift *The CrossFit Total is a fun bench mark event that we hold every quarter to help measure  your strength level. You can be a beginner, intermediate or advanced athlete to participate....Read More

5 Min EMOM: 3 Power Cleans, Heavy Then… W/A Partner, Complete the Following: 400m Run 42 Sumo Deadlift High Pulls, 95/65 50 Toes Through The Rings 40om Run 30 SDHP 40 Toes Through The Rings 400m Run 18 SDHP 30 Toes Through The Rings The CrossFit Total is this Saturday. For those of you who...Read More

Thruster 7×1 Then: 12 min amrap 10 Thrusters 65/45 10 Pullups 7:30 Strength Class. Post Loads and rounds to comments:Read More

15 Min to Establish 1RM Snatch (Last 1RM Snatch = July 19th) Then.. For Time: 30 Ring Dips 30 Pistols, Alt 200m Weighted Run, 53/35 20 HSPU 20 Pistols, Alt 200m  Weighted Run 10 Bar MU 10 Pistols, Alt 200m Weighted Run    Having Trouble with pistols?  Try this progression in the video below.  Details...Read More

Floor Press 10 Min to work up to a 1 RM Then….. 1000m Row 50 OH Walking lunge 45/25 50 hand Release Push Ups 50 Supermans 50 Sit Ups 50 KB Swings 70/53 50 Burpee Box Jumps 24/20 *Coaches, rotate people through on the rowers*   Lafrance at Test Your MetalRead More

Body Weight Warm-up compare to your last numbers… 15 min to test/establish 1RM Clean 30 Chest 2 Bar Pull-ups 30 Burpees 20 C2B Pull-ups 20 Burpees 10 C2B’s 10 BurpessRead More

9am: Yoga 10am: Oly Class 11am: Endurance 15 Min AMRAP: Run 1 Mile (Cash In) 15 Thrusters, 75/45 10 Toes To Bar ———5 min Rest———– 15 Min AMRAP: Run 1 Mile (Cash In) 20 DU 15 KB Swings, 53/35 The Next CrossFit Total will be Saturday August 17th at 10am. This is a friendly in-house...Read More

“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. Be Sure to Vote for CrossFit West Chester on PHL17 Hot List  Read More

1a. Push Press: 5-5-5 1b. Weighted Pullups: 3-3-3 *Super-set the above movements Then… Complete the following rep scheme with a partner. Only 1 person may work at a time on DU. However, when  DU are completed, partners may work at the same time, but not on the same movement. For example, while partner A is...Read More