Find 10 rep max Back Squat  Then 2 sets of 10 reps @ 90% of 10 rep max. EMOM 12 min 1 st min Box Jumps 30/24 2nd min Sit-ups  3rd min KB Swings 70/53 As many reps as possible each minute. Score total reps.Read more

10 am- Olympic Lifting 11 am- Endurance “SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35  (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs (# of Paramedics Killed) 1 Body Wt Clean & Jerk  (For the 1 Firefighter that was killed by a man who jumped off the top floors)Read more

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