Deadlift 1-1-1-1-1   Then   5 Rounds for Time of:   6 Deadlift 275/183 10/8 Calories on Bike or Rower (Row only if all Bikes are used) 15 Wall Balls   Post Loads and times to ZEN and Comments:     The First WOD of the Open will be  announced tonight  2/21/19 at 8PM.    You still Have time to Sign up and Join the Fun. Click Here to Learn more and Register for the Open.   Read more

Bench Press: 10RM then, 2 x 10 @90%   Then…   Super Annie AMRAP 15 min 60 Double Unders 60 Sec Weighted Plank, 45/25 50 Double Unders 50 Situps 40 Double Unders 40 Russian Twist, 20/14 30 Double Unders 30 Toes Through Rings     Are you Sign Up for the Open? SIGN UP HERE!Read more

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