WWPF 0:00 – 10:00 Establish 1RM Hang Snatch   12:00 – 24:00 12 min AMRAP 10 Power Snatches (Switching every 5 reps), 95/63 20  OHS, (Switching every 5 reps),  95/63 30 Russian Twists (switching every 5 reps), 20/14   25:00 – 32:00 7 Min Flight Simulator Relay 10 DU / 10 DU 20 DU / 20 DU 30 DU / 30 DU 40 DU / 40 DU 50 DU / 50 DU 60 DU /60 DU *Continue up the ladder until time runs out (DU Beginners: 5-10-15-20…..)            Read more

Power Clean 3-3-2-2-1-1-1   Then:     30/25 Cal Row (or Assualt Bike) 21 Power Clean (135/93) 21 Box Jumps 20/15 Cal Row (or Assualt Bike) 15 Power Cleans 15 Box Jumps 10/7 Cal Row (or Assault Bike) 9 Power Cleans 9 Box Jumps   Post Loads and times to ZEN and Comments:   Happy Birthday to our most active member, Dookie.   We got him a framed photo of him with his crush.Read more

Lynne 5 Rounds (complete as many reps as possible) Max Body Weight Bench Press Max Pull-ups *Rest 3-5 minutes between sets       Order Wednesday for Sunday Pickup  Read more

Tuesday Schedule: 6am, 7:30, 9:30, Noon, 4pm, 5:30pm, 6:30pm. No 5am or 7:30pm Classes today Back Squat 8RM, then 2×8@90% Then…. AMRAP 10 Minutes 10 Burpees to Target 10 Toes to Bar 5 Hang Clean 185/133 Sign up to compete or judge! https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348Read more

Open Gym 9-12, No Olympic Lift class Endurance 11 am 1600m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 800m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 400m Run 30 Double Unders 20 Push Ups 10 Strict Pullups 200m Run 30 Double Unders 20 Push Ups 10 Strict PullupsRead more