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Bench Press: 1-1-1 Weighted Strict Pullup: 1-1-1   Then…   1 Round 105 Double Unders 45 Wall ball Shots, 20/14 18 Deadlifts, 225/153 —–1 min rest——- 2 Rounds 70 Double Unders 30 Wall Ball Shots 12 Deadlifts, 255/173 ——1 min rest——– 3 Rounds 35 Double Unders 15  Wall Ball Shots 6 Deadlifts, 275/193            Read more

EMOM 7 Minutes (70%+) 3 Hang Cleans (unbroken) Power or Squat Then…. AMRAP 15 Minutes 15 Ring or Bar Muscle Ups (can mix) Scale=20 Pull/20push 20 HSPU 25 Hang Cleans 135/93 30/20 Cal Assault Bike or Row The annual CFWC Beginner/Intermediate partner competition is January 13th! Sign up to compete or judge at https://www.eventbrite.com/e/crossfit-west-chester-new-year-novice-and-intermediate-2018-tickets-39050918348    Read more

10 rep max back squat then 2 sets of 90% Then… 15 Min AMRAP Rope Climb 5 Dips 10 Split Jumps Increase 1 rope Climb Each RoundRead more

9am – Open Gym NO OLYMPIC LIFTING CLASS 11am: Enduro Complete in any order: Part A: 100 Wall Ball Shots, 20/14 50 DU 75 Med Ball Situps, 20/14 50 DU 50 Kb Swings 50 DU 25 KB Snatches 50 DU   Part B: 1000m Row   Part C: Bike 30 Cal     The CFWC Holiday Party is this Thursday December 14th at PJW in Downingtown at 7pm. Please RSVP if you haven’t done so already with the evite that was sent out via email.Read more