Bench Press 1 RM Then…. AMRAP 12 Minutes 300m Run 7 Hang Power Cleans 135/93 7 Burpees over bar Kim Lew, back in the day  Read more

“WWPF” For Time: 300 DU 42 Front Squats, 135/93 42 Strict Pullups 400m Med Ball Run Relay, 20/14 200 DU 30 Front Squats, 165/113 30 Strict Pullups 300m Med Ball Run Relay 100 DU 18 Front Squats, 195/133 18 Strict Pullups 200m Med Ball Run Relay CFWC is hosting B4B for the 4th consecutive year!  DATE: Saturday Nov 5th  :::Donate or start your own Fundraising Page today by clicking HERE and joining our team!        Read more

Snatch   2-2-2 (practice full depth, T&G optional)   Then   1000 meter row 30 snatches 135/93 12 Ring Muscle Ups   Post Loads and Times to Zen and Comments:     CrossFit West Chester will be hosting another B4B charity Event on 11/5/2016   Click here to Sign Up and Donate   Click here for our Facebook Event PageRead more

Push Press: Work up a heavy single Weighed Strict Chin-up: Work up to a heavy single Then… 13.2 AMRAP 10 Minutes 5 Shoulder 2 OH, 115/75 10 Deadlifts, 115/75 15 Box Jumps, 24″/20″ *Masters 55+ = 95lb/55lb / 20″Box          Read more

Back Squat 1-1-1 Then… AMRAP 12 Minutes 12 Ring Dips 12 Hang Power Cleans 115/73 12 Front Rack Lunges Happy birthday to THE Gary Hammond Cheese!    Read more