Front Squat 5 rep max then 2 sets at 90% 30-20-10 Burpee broadjump (bbj will be from one end of the mat you are on to the other.) Toes thru Rings Alt Kettlebell Clean & Jerks 53/35Read more

No Class Today CrossFit West Chester will be Hosting The Frank Spellman Classic All are welcome to come and watch and encourage all the lifters.  Hope to see you there.Read more

“Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.Read more

EMOM 5 minutes 1 power snatch 2 hang power snatch WWPF For Time: 60 Deadlifts, 225/123 (partner holds handstand) 60 Alt Box Jumps, 24/20 40 Deadlifts (partner holds handstand) 40 Alt Box Jumps 20 Deadlifts (Partner holds handstand) 20 Alt Box Jumps *Switch when needed on deadlift/handstand hold Strong like Vuong      Read more

Press 3-3-3 Then Open WOD 12.5(ish) Complete as many reps as possible in 10 minutes of the following rep scheme: 3 Thusters (95/65) 3 Chest to bar Pullups 6 Thusters 6 Chest to bar Pullups 9 Thusters 9 Chest to bar Pullups 12 Thusters 12 Chest to bar Pullups 15 Thusters 15 Chest to bar Pullups 18 Thusters 18 Chest to bar Pullups 21 Thusters 21 Chest to bar Pullups etc……..Read more