EMOM 10 min Power Snatch + Hang Snatch + OH Then… Randy w/burpees 75 Power Snatches, 75/55 *5 Burpees on the minute every minute (beginners will do 3 burpees) Fogo De Chao Celebrating X-Mas while representing! Read More
X-Mas Eve: 6am, 7:30am Beginners, 9:30am, 12noon X-Mas Day: Closed 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...Read More
Happy birthday to Kim (Dorito Loco) Oly lift class is canceled tomorrow morning Open Gym 10 am Endurance WOD 11am Run 1 Mile 3 Rounds 25 Air Squats 25 push ups 25 Pullups Run 1 Mile Read More
Complete the following with a partner: Max DU in 5 Minutes (Score= Total DU between you and your partner) Then… 21 Alt deadlifts, 305/225 21 Alt Box Jumps, 24/20 200m Run 15 Alt deadlifts 15 Alt Box Jumps 200m Run 9 Alt Deadlifts 9 Alt Box Jumps 200m Run ...Read More
50 pullups 40 Thrusters 95/65 30 Burpees over bar 20 SDHP 95/65 10 Full Cleans 95/65 Strength Class: Over Head Squat 5×3 Post Time to Comments:Read More
Every 30 seconds for 5 minutes Hang Squat Clean Thruster, heavy (0:00, 0:30, 1:00, 1:30, 2:00, 2:30, 3:00, 3:30, 4:00, 4:30) Then… Cash In (200m run) 9-7-5 Muscle-Up Thruster, 135/95 Cash Out (200m run) CFWC members goin for it with the rope climbs Read More
Back Squat 5-5-5 Then… The Jinx Happy 47th birthday to Jason M! 4 Rounds 12 Wall Ball Sit Ups 20/14 12 Wall Balls 20/14 10 Feet 12 Back Squat 135/95 11 Floor Press 135/95Read More
