Front Squat: 3-3-3   Then….   3 Rounds 9 Thrusters, 95/63 9 Toes 2 Bar —–1 min break——– 2 Rounds 15 Thrusters, 95/63 15 Toes 2 Bar —–1 min break—— 1 Rounds 21 Thrusters, 95/63 21 Toes 2 Bar     Registration Date Extended Until Jan 17 Competition New Date: Sat Feb 10th    Read more

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