15 Minutes to a heavy Power Clean Then…. 12 Min Ladder-*3 Bar Muscle Ups between each round* 3 power cleans 135/93 3 box jumps 24/20 6 power cleans 6 box jumps 9 power cleans 9 box jumps 12 power cleans 12 box jumps ETC………… Wingy Saturdays all June!Read more

                Congratulations to Marco finishing at his first Individual CrossFit Games Regional debut 28 in a field of 40 of the fittest men in the Atlantic region. Front Squats 3 sets of 2 reps with a 3 sec pause on the 2nd rep Then: 2017 Regional Event 2 & 5 Mash-Up 22-16-10 Alternating Dumbbell Snatch + Over head Squat 50/35 Ring DipsRead more

Endurance WOD   Complete the following for time:   1600 Meter Run 150 Double Unders 1200 Meter Run 75 Pushups 800 Meter Run 50 Pullups 400 Meter Run   Post Loads and Times to Zen and Comments.  Read more

1600m Run 150 Double Unders 1200m Run 75 Pushups 800n Run 50 Pullups 400m RunRead more

CFWC is Hosting the West Chester Classic Olympic Lifting Meet This weekend.   Class will be Held OUTSIDE on the back patio for the 8am and 9am classes.   There will be No Open Gym at 10am.   Complete the Following for time   5 Rounds of:   400 Meter Run 21 Med Ball Cleans 21 Kettle Bell Swings 21 Med Ball Situps   Post Times to Comments and ZEN:      Read more