WOD

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... Read 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... 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... Read 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  ... Read 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... Read More

10 am- Olympic Lifting 11 am- Endurance 2 Rounds 800m Run 50 Air Squats 10 Burpees 40 Sit Ups 10 Burpees 30 Box Jumps 24/20... 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... Read More