WWPF With a partner, complete 20 rounds of Cindy (alternate rounds of Cindy = 10 rounds each) 5 Pull-ups 10 Push-ups 15 Air Squats   * Partner who is resting during Cindy will chip away at the below tasks: 20 Rope Climbs 40 Sandbag G2Shoulder, 100/75 60 Cal Bike   * 20 rounds of Cindy and all extra tasks must be completed for a final time.  Read more

Front Squat   3-3-3   Then   13 Min Ladder   2 Clean and Jerk 155/113 10 Double Unders 4 Clean and Jerk 20 Double Unders 6 Clean and Jerk 30 Double Unders 8 Clean and Jerk 40 Double Unders 10 Clean and Jerk 50 Double Unders 12 Clean and Jerk 60 Double Unders   etc…….   Post Loads and Times to ZEN and Comments:  Read more

The CFWC Commonwealth Masters Comp is coming to CrossFit West Chester   Saturday October 5th.   Age Divisions: 35-39, 40-44, 45-50, 50+   Athletes Register HERE!   Volunteers Register HERE!  Read more

Bench Press: 3 x Max Effort *Men = BodyWt *Women =  3/4 BodyWt   Then….   4 min AMRAP 400m Run Max Power Snatches, 75/53   3 Min Rest   4 min AMRAP 400m Run Max OHS, 95/63   3 Min Rest   4 MIN AMRAP 400m Run Max Hang Squat Snatches, 115/83     Pre-Order deadline is this Friday ORDER HERERead more

EMOM 7 Minutes 3 Hang Cleans + 1 Jerk Then…… For Time 7 Muscle Ups 30 HSPU 7 Muscle Ups 30 Hang Power Cleans 155/103 7 Muscle Ups 30 Burpee Over Box 24/20      Read more