10 min to find a 1RM of One handed Deadlift 5 rounds of 5 Hanging ring extensions (right arm + left arm = 1) 10 Wall Climbs 15 V-upsRead More

Partner Friday: 3 Min of Max rope climbs: then… 10 min Bear Complex, 155/105 Burpee over bar (ladder) *Ex: partners will alternate after each bear complex and burpees. then… 3 Min of Max rope climbs Notes: This workout has 3 sections but will be timed as one 16 min workout. Post total rope climbs and...Read More

Hang Clean 3-3-3 Then: 15-12-9-6-3 reps of: Deadlift Hang Clean Thruster (115#/85#) Strength Class Press 5×3 Hang Clean 3×3 Post Loads and Times to Comments:Read More

Trick or Treat for time! Post Loads and costumes to comments.Read More

CrossFitWC has power again! All classes are back on a normal schedule.Read More

We will be open during the 9:30, 12 noon 4 and 5pm classes. We still do not have power. Plan to be outside, dress appropriately. Please park around back so you don’t have to walk down the stairs in the dark. WOD 5 Rounds 400m Run 21 KBS 70/53 21 Pull-upsRead More

The 5am and 6am classes are canceled for tomorrow morning. Stay tuned for information on the later classes. Back Squat 5-5-5 Then….. Back Squatting Lynne 5 Rounds Max Rep Body Weight Back Squat Max Rep Pullups (if you can’t do unassisted pullups yet, do 20 scaled pullups per round) Rest 2-3 Minutes between each round...Read More

The 5am and 6am classes are cancelled for Tuesday.Read More

15 min to explore a one handed pull-up. Scale from hardest to easier like this: Assisted – where one arm is the main puller other arm is pulling from lower leverage like one ring lower than the other. 1/2 – ROM pulling with one arm half way Uneven – wherre one hand is on ring...Read More

CrossFit West Chester is on a normal schedule unless otherwise stated.Read More