Power Clean 10 Min EMOM  of 3 Power Cleans,   Add weight after every 2nd round. Then: 3 Rounds 21 Wall Balls 15 Ring Dips 9 Power Cleans (135/95) Strength Class Press 5×3 Power Clean 5×1 Post loads and time to comments:Read More

7 Min EMOM: 3 Power Snatches, heavy Then… 3 Rounds: 21 Pull-ups 15 Ring Pushups 9 Power Snatches, 135/95 Don’t forget to wish “Frank The Tank” a Happy Birthday! It was Jan 1!    Read More

New Years Day Schedule: 10am 12 Noon 4pm Happy New Year! As we enter the new year, let us remember those who gave their lives for a greater cause.  Today we honor Victoria Soto, who lost her life in the school shooting in Connecticut. VICTORIA 5 Rounds 10 Thrusters 95/65 14 Box Jumps 24/20 12...Read More

“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders If Needed you can scale to do a filthy...Read More

10 AM Open Gym 11 AM Endurance 3 Min AMRAP of: Jumping Squats, 45lb Then… 2 Min AMRAP of : Muscle-ups (scale with pullups) Then… 4 Rounds: 8 Pistols 10 HR pushups 16 KB Swings, 53/35 Then… For Time: 50 Jumping Squats, 45 10 MU  Read More

Front Squats 5×3 Then: 15-12-9-6-3-1 Reps of: Sumo Deadlift highpull (95#/65#) Hand Release Pushups Thrusters (95#/65#) Post Loads and time to comments:  Read More

7 Min EMOM: 3 Hang Squat Cleans, Heavy Then, w/a partner… 75 DU 50 Toes To Bar 75 DU 40 Toes To Bar 75 DU 30 Toes To Bar 75 DU 20 Toes To bar 75 DU 10 Toes To bar *1 partner works at a time New Years Eve Schedule: 6am, 7:30am, 9:30am, 12noon,...Read More

Push Press 5×3 Then: 50 Pullups 21 Push Press (135/95) 21 Box Jumps 50 Pushups 15 Push Press (135/95) 15 Box Jumps 50 Double Unders 9 Push press (135/95) 9 Box Jumps Strength Class Back Squat 5×5 Push Press 3×3 Post Times and Loads to Comments.  Read More

EMOM 10 min Power Snatch + Hang Snatch + OH Then… Randy w/burpees 75 Power Snatches, 75/55 *5 Burpees on the minute every minute (beginners will do 3 burpees) Fogo De Chao Celebrating X-Mas while representing! Read More

X-Mas Eve: 6am, 7:30am Beginners, 9:30am, 12noon X-Mas Day: Closed   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...Read More