Press: 3 x 5 Then… “Wacky Wiser Partner Friday” Complete the Following with a Partner: 42 Front Squats, 135/93 42 Pull-ups 150 DU 30 Front Squats, 165/113 30 Pull-ups 150 DU 18 Front Squats, 185/133 18 Pull-ups 150 DU *Mix the reps up anyway We hope everyone got want they wanted for X-mas! Happy Birthday...Read More

6am, 7:30am, 9:30am, 12noon classes ONLY “12 Days Of CrossFit West Chester” (Completed like the song, coaches will scale accordingly) 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,...Read More

15 Minutes to Work up to Heavy 3 Rep Hang  Clean Then…… Dorito Loco 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 155/105 Shoulder to Overhead Ring Push Up Happy birthday to Kim Lew, AKA Dorito Loco!!!  Read More

Don’t forget your ugly Christmas sweaters ALL DAY! Front Squat 4 x 2 – 3 sec pause then: 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 95/65 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds...Read More

10am: Olympic Lifting 11am: Endurance (NO OPEN GYM AT THIS TIME) 30 Minute AMRAP 10 Thrusters, 75/55 10 Pullups 10 Burpees *Must row 2k during the 30 Min AMRAP *1 min plank @ 6min, 12min, 18min, 24min, 30min marks HAPPY BIRTHDAY COACH RYAN!  Read More

Back Squat: 5 x 2 (85-90%) THEN…. Complete as many reps as possible in this 12 Minute Ladder: 3 Box Jumps, 24/20 3 HR Pushups 6 Front Rack Walking Lunges, 135/93 6 Box Jumps 6 HR Pushups 6 Front Rack Walking Lunges, 135/93 9 Box Jumps 9 HR Pushups 6 Front Rack Walking Lunges, 135/93...Read More

Press: 3 x 3 (80-85%) Then… “Wacky Wiser Partner Friday”Complete each 5 minute round. Partners may switch back and forth between cal row and the movement for that time frame. (5 Minutes ) Row for Calories / Max Effort Muscle-ups (5 Minutes) Row for Calories / Max effort Pistols (5 Minutes) Row for Calories /...Read More

Hang Power Clean 3-3-3 15 Min Amrap of: 5 Thrusters (95/65) 7 Hang Power Cleans (95/65) 10 Sumo Deadlift High Pulls (95/65) Post Loads and Reps to Comments and ZenRead More

Romanian Deadlift: 3 x 5 Strict Pullup: 3 x Max Effort *super-set the above movements Then… 3 Rounds: 10 Deadlifts, 275/205 20 Pullups 50 Double Unders Then.. Max effort Front Plank: add more weight Don’t forget, our party is this Thursday, 12/18 from 7-10pm at PJ Whelihan’s Downingtown! There will be plenty of food. We...Read More