8 Min EMOM Full Snatch + Hang Snatch + OHS Then… For Time (W/A partner) 200 DU 75 Box Jumps, 24/20 (Alt with partner) 50 KB Thrusters, 53/35 30 Ground to OH, 135/95 15 Muscle ups (sub with bar MU) Members love hanging out at CFWC Read More
Push Press 5×3 Then: 3 Rounds of 400 Meter Run 21 Sumo deadlift high pull (75/55) 12 Handstand push-ups Strength class 7:30PM Post Loads and Times to comments.Read More
Back Squat: 3 X 8 Then… For Time: Complete reps 10-9-8-7-6-5-4-3-2-1 Wall Ball Shots, 20/14 Pull-up KB Swing, 53/35 Below: 2012 CFWC Regionals Team This years 2013 Mid Atlantic CrossFit Regionals will be held June 7,8, & 9th in Landover, MD. Come down and support your very own Team CrossFit West Chester! BUY TICKETS...Read More
Bodyweight Warm-up week 4 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds or movements. -Post total reps for all 3 rounds. Then… (Inman Mile canceled due to rain) 3 Rounds for Time: 21 Front Rack Walking Lunges, 135/95 15 Push Jerks, 135/95...Read More
9am: Yoga 10am: Open Gym 11am: Endurance For Time: 500m Row Or 800m Run 30 Pistols 20 Push Press, 115/95 500m Row OR 800m Run 25 Pistols 15 Push Press 500m Row Or 800m Run 20 Pistols 10 Push Press Read More
Chelsea Each minute on the minute for 30 minutes of: 5 pullups 10 pushups 15 squats To scale we will test a rep scheme that you can complete in the minute.Read More
Thruster: 3-3-2-2-1-1-1 Then… With a partner complete the following….(20min cap) 42 Thrusters, 95/65 6 Rope Climbs 200m weighted Run 30 Thrusters, 115/85 4 Rope Climbs 200m weighted Run 18 Thrusters, 135/115 2 Rope Climbs 200m weighted run *partners may work on thrusters and rope climbs at the same time BELOW: Nikki doing Partner Friday with...Read More
15 Min to Find 1 Rep Max Deadlift Then: 2 Rounds* 70 Double Unders 60 Sit-ups 50 Kettlebell swings 53/35 40 Pull-ups 30 Pushups *18 Min time cap 7:30PM Strong People Class this evening: Post Loads and times/reps to comments: Saturday April 27th Support CFWC members Cherie Fishbaugh and Corinne Murphy as well as SPARC...Read More
Back Squat: 15 Minutes to Establish a 1RM Then… 3 Rounds: 9 Back Squats, 155/105 15 Burpees 21 Toes Through Rings *Cash Out: 400m Run SAVE THE DATE: The next CrossFit Total will be Saturday May 11thRead More
