Banded Tabatta partner sprints Each 20 sec you’ll sprint while a partner resists you with a band. Then 30-20-10 Wall Balls 20/14 Toes2Bar Alt Russian Swings 53/35Read More
“12 Days Of CrossFit West Chester” To Be Completed like the song, coaches will scale accordingly 5 am, 6am, 7:30am, 9:30am, 12noon classes ONLY 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…....Read More
1a. Handstand Walk 1b. Pistol Practice (work on different variations) Then… Complete Reps 1-2-3-4-5-6-7-8-9-10 Power Clean, 135/93 Box Jump, 24/20 Pre-Order your new CFWC winter hat! Sign up sheet in at the Kill Cliff/Fuel for Fire FridgeRead More
EMOM 7 Minutes (as a complex, no dropping) 1 Snatch 1 Hang Snatch 1 High Hang Snatch Then….. 10-9-8-7-6-5-4-3-2-1 HSPU Hang Power Snatch 115/78 Morgan and Lynn on Partner FridayRead More
3 RM Back Squat then 2 back down sets at 90% Awesome seminar this weekend, thank you all for coming! Who wants another end of January? 12 min Chelsea Chelsea is Cindy completed every min on the min for 30 min EMOM 5 Pull-ups 10 Push-ups 15 Air squats Do a practice round or two...Read More
Hang Power Clean: 2-2-2 Then… 5 Rounds: 6 Hang Power Cleans, 185/123 12 Toes 2 Bar 18 Wall Ball Shots, 20/14 6am Group Pic from the CFWC Christmas Party Read More
Holiday Party tonight @ 7PM No Evening Classes Last Official Class is at 4:00PM. Coach Jim will Run an Open Gym at 5:30 for those that want to get this WOD in before the party. Deadlift 2-2-2 Then: 21 Deadlift (225/153) 21 Ring pushups 75 Double Unders 18 Deadlift 18 Ring Pushups 50...Read More
