9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: In Any Order, no break between AMRAP 10 Minutes Annie (Start back over at 50 if you finish 10s) 50-40-30-20-10 Double Unders Sit Ups AMRAP 10 Minutes 200m Sprint 100m Jog AMRAP 10 Minutes 15 Ring Rows 15 KB Swings 53/35 15  Burpees  Read more

Complete the WOD trifecta in any order:    3 Rounds: 30 Alt DB snatches, 50/35 20 Box Jumps, 20/14 10 strict Pull-ups   2 Rounds 45 Wall Ball Shots, 20/14 12 Muscle-ups   1 Round: 1 Mile Run   Our next group on-ramp starts Aug 5th !  Read more

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