10am and 12 Noon Classes! Open Gym 10-1 2018 New Year WOD AMRAP 30 Minutes 50 Double Unders 40 KB Swings 53/35 30 Box Jumps 24/20 20 Burpees 10 Strict Pullups *Must Row 2018 at some point during the workout.  It can be broken up* Get your new year started right at CFWC!  Read More

9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance Barbara with a Row 5 Rounds 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Row 400m between each round*Read More

Front Squat: 3-3-3   Then….   3 Rounds 9 Thrusters, 95/63 9 Toes 2 Bar —–1 min break——– 2 Rounds 15 Thrusters, 95/63 15 Toes 2 Bar —–1 min break—— 1 Rounds 21 Thrusters, 95/63 21 Toes 2 Bar     Registration Date Extended Until Jan 17 Competition New Date: Sat Feb 10th    Read More

WWPF 0:00 – 10:00 Establish 1RM Hang Snatch   12:00 – 24:00 12 min AMRAP 10 Power Snatches (Switching every 5 reps), 95/63 20  OHS, (Switching every 5 reps),  95/63 30 Russian Twists (switching every 5 reps), 20/14   25:00 – 32:00 7 Min Flight Simulator Relay 10 DU / 10 DU 20 DU /...Read More

Power Clean 3-3-2-2-1-1-1   Then:     30/25 Cal Row (or Assualt Bike) 21 Power Clean (135/93) 21 Box Jumps 20/15 Cal Row (or Assualt Bike) 15 Power Cleans 15 Box Jumps 10/7 Cal Row (or Assault Bike) 9 Power Cleans 9 Box Jumps   Post Loads and times to ZEN and Comments:   Happy...Read More

Lynne 5 Rounds (complete as many reps as possible) Max Body Weight Bench Press Max Pull-ups *Rest 3-5 minutes between sets       Order Wednesday for Sunday Pickup  Read More

Tuesday Schedule: 6am, 7:30, 9:30, Noon, 4pm, 5:30pm, 6:30pm. No 5am or 7:30pm Classes today Back Squat 8RM, then 2×8@90% Then…. AMRAP 10 Minutes 10 Burpees to Target 10 Toes to Bar 5 Hang Clean 185/133 Sign up to compete or judge! https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348Read More

Open Gym 9-12, No Olympic Lift class Endurance 11 am 1600m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 800m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 400m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 200m Run 30 Double Unders 20 Push Ups 10 Strict PullupsRead More

8am and 10am Classes!   12 Days of CFWC   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, 4 kb swings, 3 hspu….   Six Knees to...Read More

WWPF   50 Snatches, 95/53 (mix anyway, 1 person works @ time) 10 Alt Rope Climbs 50 DU  / 50 DU Relay   40 Snatches, 115/73 8 Alt Rope Climbs 40 DU / 40 DU Relay   30 Snatches, 135/93 6  Alt Rope Climbs 30 DU / 30 DU Relay   2o Snatches, 155/113 4...Read More