Front Squat 1-1-1   Then   A CrossfitMas Metcon Holiday Bells, Crossfitmas Balls, and Mistle-Toes to Bar   Complete 7 Rounds of:   5 Mistle-Toes to Bar 10 Crossfitmas Ball Throws (20/15) 15 Holiday Bell Swings. (53/35)   Post Your Merryment to ZEN and Comments:    Read More

Bench Press:1-1-1 Strict Pullup: 1-1-1   Then…   Complete the following AMRAPs in any order   6 min AMRAP 1000m Row (men) / 750m Row (women) Max Burpees over rower   ——1 min rest——   6 min AMRAP 800m Run Max Body Weight Deadlifts   ——1 min Rest———   6 min AMRAP 50 Cal Assault...Read More

15 Minutes to a heavy clean and jerk Then…. 3 Rounds 10 Clean and Jerk 155/103 10 Ring or Bar Muscle Ups Sign up to judge or compete at our New Year beginner and intermediate competition! https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348      Read More

Back Squat 8 rep max + 2 sets @ 90%   Then… 6 rounds: 1 min continuous work / 30 sec rest KB Complex of one arm clean into a lunge 53/35 Watch the KB Complex HERERead More

9 am-12_Open Gym 10am- Olympic Lifting 11 am- Endurance AMRAP 30 Minutes 30 Double Unders 25 Sit Ups 20 Air Squats 15 Pushups 10 Pullups 400m Runs at 0:00, 6:00, 12:00, 18:00, 24:00Read More

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WWPF- 28 min time cap   500m Row / 500 Row Relay 40 Thrusters, 95/53 30 Strict Pull-ups (partner hangs from bar)   400m Row / 400m Row Relay 30 Thrusters, 115/73 20 Strict Pull-ups (partner hangs from bar)   300m Row / 300m Row Relay 20 Thrusters, 135/93  10 Strict Pull-ups (partner hangs from bar)...Read More

Holiday Party Tonight @7PM P.J. Whelihans’s Pub & Restaurant 853 E Lancaster Av. Downingtown PA   No 6:30PM class   Over Head Squat   2-2-2   Then   6 Rounds of:   14 Box Jumps 10 Power Snatch (95/63) 7 Over Head Squats (95/63)   Post Loads and Times to Zen and Comments:    ...Read More

Bench Press: 1-1-1 Weighted Strict Pullup: 1-1-1   Then…   1 Round 105 Double Unders 45 Wall ball Shots, 20/14 18 Deadlifts, 225/153 —–1 min rest——- 2 Rounds 70 Double Unders 30 Wall Ball Shots 12 Deadlifts, 255/173 ——1 min rest——– 3 Rounds 35 Double Unders 15  Wall Ball Shots 6 Deadlifts, 275/193    ...Read More

EMOM 7 Minutes (70%+) 3 Hang Cleans (unbroken) Power or Squat Then…. AMRAP 15 Minutes 15 Ring or Bar Muscle Ups (can mix) Scale=20 Pull/20push 20 HSPU 25 Hang Cleans 135/93 30/20 Cal Assault Bike or Row The annual CFWC Beginner/Intermediate partner competition is January 13th! Sign up to compete or judge at https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348    Read More