Clean 1-1-1 Then….. AMRAP 15 Minutes 5 Muscle Ups 7 Thrusters 135/93 9 Burpees Over Bar The Crossfit Open starts this week! 1st workout is announced Thursday at 8pm on games.crossfit.com  Sign up now!  Read more

Saturday, June 8 2019   Sign Up Now Description   The Super Summer Total Team Competition is coming to CrossFit West Chester Saturday June 8th, 2019! This is a same gender team of 3 (Male/Male/Male or Female/Female/Female) consisting of 3 major strength movements and 3 mini floater workouts.   3 Major Strength Movements: 1 Rep Max Back Squat 1 Rep Max Clean 1 Rep Max Bench Press   Teams will rotate through each lifting station together in the allotted time frame (TBA). The athletes starting point will be random, meaning each team will lift at a different station and time throughout the day. Athletes will be given up to three attempts per person for each movement. Top Male Team and Top Female Team will receive a cash prize.   3 Mini Floater WODS : TBA The floater workouts will be announced closer to the date of competition. Each team will...Read more

TWOW: 8x 200m Sprint at RPE 8.  Rest 90 seconds Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -Tabata C2B (keep steady throughout) -EMOM 5 Minutes- 3 Ring muscle ups with 3 extra dips after 3rd muscle up -300 Doubles Unders as unbroken as possible.  Use weighted jump rope if available Extra WODs: Workout 18.5 = 12.5 = 11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters 100/63 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go...Read more

Front Squat: WEEK 1 Test 1RM   Then..   FOR TIME: 150 Kb Swings, 53/35 *10 Strict HSPU every time you break on the KB swings   It’s not too late to sign up for The Open! We want to encourage EVERYONE to sign up and be apart of this fun world wide community event. SIGN UP HERERead more

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: In any order, no break: AMRAP 15 Minutes 400m Run 20 Burpees onto Plate 20 OH Lunge with Plate 45/25 And… AMRAP 15 Minutes 400m Run 50 Double Unders 50 Air SquatsRead more