Competition and Skill Training WODs   CrossFit West Chester will now be offering Extra WODs throughout the week.   These will be tailored to athletes that would like a little extra work and practice to improve skills or prepare for an upcoming competition.   More Details to follow.  Read more

15 Minutes to a Heavy Snatch and 3 Rep Weighted Strict Pullup Then….. 50 DB Snatches 50/35 5 Muscle Ups 40 Burpees 5 Muscle Ups 30 Hand Release Pushups 5 Muscle Ups 20 Power Snatches 115/83 5 Muscle Ups     Order your very own Marco Alejandro Regional 2018 tee or tank here: https://crossfitmfpatlanticregionals18.itemorder.com/sale      Read more

Front Squat: 3 x 5 (3 sec pause 1-3-5)   Then..   30-20-10 Wall Ball Shots, 20/14 Alt Pistols Suitecase Deadlift, 70/53  Read more

Enduro (10am)   COMPLETE THE 3 10 MINUTE AMRAP’S IN ANY ORDER   10 Min AMRAP 2k Row *Max Pull-ups in remaining time   —2 min rest—   10 Min AMRAP 5 DB Thrusters, 50/35 10 Push-ups 15 Toes through Rings   —–2 min rest—-   10 Min AMRAP 50 Double Unders 30 Lunges 10 Burpees            Read more

Every 4 Minute On The 4 min (6 sets) 1st set 200m Run + 10 Power Cleans 155/105 2nd set 200m Run + 10 Shoulder to Overhead (Press/Push-Press/Jerk) 155/105 Scale weight to the limiting lift. It’s official our OG (Original Gym Member) Dr. Janice Baker is back!    Read more