9am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order AMRAP 12 Minutes 200m Sprint/100m jog or 250m Row Sprint/125m Row paced or 10/8 Cal Bike or Ski Sprint/5/4 Cal paced AMRAP 12 Minutes 30 Wall Balls 20 DB or KB Snatch 50/35 10 Toes to Bar AMRAP 12 Minutes 15 Burpees 50 Double Unders  Read more

Deadlift (add 20lb x 90%) 1 x 3 @ 70% 1 x 3 @ 80% 1 x 3+ @ 90%   Then…   Amanda 9-7-5 Ring MU Squat Snatch, 135/83   Then….   15-10-5 Strict HSPU Cal Bike or Ski   Have you RSVP’d to our holiday party?    Read more

Today’s Schedule: 6am – 7:30am- 9:30am – Noon   WWPF 0:00 – 10:00 10 min Max Cal Bike * must switch EMOM   Then…. 12:00 – 22:00 10 Min AMRAP 10 Synchronized Wall Ball Shots, 20/14 10 Alt Box Jumps, 30/24 10 Alt Strict Pull-ups / Partner Hangs   Then… 24:00 – 34:00 10 min to work up to heavy front squat  Read more

Happy AMRAPs-Giving 2019 A Plate Full of Crossfit Rxd Plates Sizes 45# Toms 35# Hens   The MENU:   Appetizer:   AMRAP 6 Min 8 Plate Squat Cleans 9 Hand Release Pushups 10 Plate Swings   90 sec Rest:   Main Course   AMRAP 12 Min 14 Plate Push Press 7 Toes to Bar 200 Meter Turkey Trot   90 sec Rest:   Second Helping:   AMRAP 10 Min 10 Plate Thruster 10 Plate Situps 10 Plate Lunges   90 sec Rest:   Dessert:   AMRAP 6 Min 8 Burpees Onto Plate 8 Pullups   90 sec Rest:   Cocktails:   AMRAP 90 Seconds Plate Snatches/G2OH   Post Total Score and all your Thanks to ZEN and Comments:   Happy Thanksgiving From all of us at CrossFit West Chester We are Thankful for all our amazing and awesome clients and coaches.     You all make this place Fun, Energetic, and...Read more

LINDA (AKA: 3 Bars of Death) Complete reps of 10-9-8-7-6-5-4-3-2-1 Deadlift, 1.5 BW Bench Press, (BW) Clean, (3/4 BW)   See one of our coaches if you have a specific goal. We can help!Read more