“WWPF” For Time: 300 DU 42 Front Squats, 135/93 42 Strict Pullups 400m Med Ball Run Relay, 20/14 200 DU 30 Front Squats, 165/113 30 Strict Pullups 300m Med Ball Run Relay 100 DU 18 Front Squats, 195/133 18 Strict Pullups 200m Med Ball Run Relay CFWC is hosting B4B for the 4th consecutive year! ...Read More

Snatch   2-2-2 (practice full depth, T&G optional)   Then   1000 meter row 30 snatches 135/93 12 Ring Muscle Ups   Post Loads and Times to Zen and Comments:     CrossFit West Chester will be hosting another B4B charity Event on 11/5/2016   Click here to Sign Up and Donate   Click here...Read More

Push Press: Work up a heavy single Weighed Strict Chin-up: Work up to a heavy single Then… 13.2 AMRAP 10 Minutes 5 Shoulder 2 OH, 115/75 10 Deadlifts, 115/75 15 Box Jumps, 24″/20″ *Masters 55+ = 95lb/55lb / 20″Box          Read More

Back Squat 1-1-1 Then… AMRAP 12 Minutes 12 Ring Dips 12 Hang Power Cleans 115/73 12 Front Rack Lunges Happy birthday to THE Gary Hammond Cheese!    Read More

Class times 8, 10 & 12 The Holbrook Ten rounds, each for time of: 115/73 pound Thruster, 5 reps 10 Pull-ups 100 meter Sprint Rest 1 minuteRead More

10am: Oly Lift 11am: Enduro WOD 5 Rounds 400m run 400m row rest as needed between rounds    Read More

Just hangin’ out at CFWC. Check out our great kids program! 10 min of handstand practice 5 rounds  20 Push-ups  100ft Walking LungeRead More

WWPF” 15 min to Heavy Clean (anyway) Then… “WWPF” 75 clean & jerks, 135/93 *complete 5 synchronized burpees on the minute. * 1 bar per teamRead More

Thrusters 15 Min Work Up to a Heavy Single   Then   Thruster Annie   10 Thrusters 135/93 50 Double Unders 50 Situps 8 Thrusters 135/93 40 Double Unders 40 Situps 6 Thrusters 135/93 30 Double Unders 30 Situps 4 Thrusters 135/93 20 Double Unders 20 Situps 2 Thrusters 135/93 10 Double Unders 10 Situps...Read More

Push Press: 2-2-2 Weighted Strict Chin-up (3 sec pause): 2-2-2 Then… For Time:  12 KB Swing, 70/53 25 Lateral Box Jump Overs, 24/20 200m Run  12 Kb Swings 20 Lateral Box Jump Overs 200m Run 12 Kb Swings 15 LateralBox Jump Overs 200m Run 12 Kb Swings 10 Lateral Box Jump overs 200m Run 12...Read More