Front Squat   3-3-3   Then   13 Min Ladder   2 Clean and Jerk 155/113 10 Double Unders 4 Clean and Jerk 20 Double Unders 6 Clean and Jerk 30 Double Unders 8 Clean and Jerk 40 Double Unders 10 Clean and Jerk 50 Double Unders 12 Clean and Jerk 60 Double Unders  ...Read More

The CFWC Commonwealth Masters Comp is coming to CrossFit West Chester   Saturday October 5th.   Age Divisions: 35-39, 40-44, 45-50, 50+   Athletes Register HERE!   Volunteers Register HERE!  Read More

Bench Press: 3 x Max Effort *Men = BodyWt *Women =  3/4 BodyWt   Then….   4 min AMRAP 400m Run Max Power Snatches, 75/53   3 Min Rest   4 min AMRAP 400m Run Max OHS, 95/63   3 Min Rest   4 MIN AMRAP 400m Run Max Hang Squat Snatches, 115/83    ...Read More

EMOM 7 Minutes 3 Hang Cleans + 1 Jerk Then…… For Time 7 Muscle Ups 30 HSPU 7 Muscle Ups 30 Hang Power Cleans 155/103 7 Muscle Ups 30 Burpee Over Box 24/20      Read More

TWOW: 3x800m Run with 400m Walk Recovery 3x1000m Bike with 1:1 Rest Recovery Skill WOW: 10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -3x ME Unbroken Double Unders- if...Read More

Back Squat 3-3-3 (85-90%)   Then…   15 min emom 1st min 5 Front Squats 165/108 2nd min 12 toes to bar 3rd min 12/10 call Fan Bike.  Read More

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 35 Minutes 20 Ring Rows 300m Run 25/20 Cal Bike 300m Run 30 Cal Row 300m Run 40 Single Arm DB Push Press 50/35 300m Run 50 Double Unders 300m Run 7 years of friendship at...Read More

Front Squat   2-2-2   Then   15 Min AMRAP of:   15 Box Jumps 10 Wall Balls 15 Med Ball Situps 10 Ring Dips   Post Loads and Times to ZEN and Comments:  Read More

WWPF 0:00 – 10:00 10 min EMOM Power Clean + hang Power Clean + Power Jerk   12:00 – Finish 60 Synchronized KB Swings, 53/35 60 Russian Twists  (Partner holds front plank) 4o Synchronized Kb Swings 40 Toes 2 Bar (partner hangs) 2o Synchronized KB Swings 20 Weighted V-ups, 20/14 (Partner holds L-Sit)   CASH...Read More

8am & 10am Classes, Open Gym 8-11 In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m RunRead More