Bench Press: 2-2-2 Strict Weighted Pull-up (3 sec pause): 2-2-2   Then…   For Time 35 Med Ball Cleans, 20/14 21 Shoulder 2 OH, 135/93 21 Toes 2 Bar   25 Med Ball Cleans 15 Shoulder 2 OH 15  T2B   15 Med Ball Cleans 9 Shoulder 2 OH 9  T2B   Ugly Christmas Sweater This Friday!Read more

EMOM 7 Minutes 3 Cleans Then…. 5 Muscle Ups 5 Cleans 185/123 5 Muscle Ups 4 Cleans 205/133 5 Muscle Ups 3 Cleans 215/143 5 Muscle Ups 2 Cleans 225/153 5 Muscle Ups 1 Clean 235/163   Don’t forget to sign up for our CFWC Partner Comp!  https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2019-tickets-51615430141Read more

TWOW: 2 mile run at RPE 6 Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec 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) -3×10 Per Leg Weighted Pistols 53/35 -EOMOM 10 Minutes- 5/3 Ring Muscle Ups and 5 Freestanding HSPU No Muscle ups yet? Ring Work: 3×5 false grip strict ring pullups to chest, 3×10 ring dips with 2 second pause at bottom, 3×10 low ring banded muscle ups Bar Muscle up 3×5 kip to hip EXTRA WOD: 30-20-10 Alt Pistol HSPU  Read more

Back Squat program : 4×1@95-105% & 3x20m walks at 100-150% Then: 10 min AMRAP (with 2 KB’s) 70’s/53’s 4 KB Pendlay Rows 10 KB Deadlifts 6 Russian KB SwingRead more

9 am Oly lifting w/Amie 10am Endurance 11:15am Yoga   2 rounds 800m run or Row 25 push-ups 25 sit-ups   400m run or row 25 wall balls 25 Superman   200m run or row 50 DU   * Bike 50/40 *3 min wt  front Plank , 45/25  Read more