“12 Days Of CrossFit West Chester” To Be Completed like the song, coaches will scale accordingly  5 am, 6am, 7:30am, 9:30am, 12noon classes ONLY One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4 kb swings, 3 hspu…. Six Knees to elbows, 5 golden ring pullups, 4 kb swings…. Seven burpee tuck jumps, 6 knees to elbows…. Eight Box Jumps, 7 burpee tuck jumps, 6 knees to elbows…. Nine Sit ups, 8 box jumps, 7 burpee tuck jumps…. Ten KB Snatches 53/36, 9 sit ups, 8 box jumps…. Eleven Wall Balls, Ten kb snatches, 9 situps….. Twelve SDHP KB 53/36, Eleven wall balls, Ten KB snatches, Nine situps……Read more

1a. Handstand Walk 1b. Pistol Practice (work on different variations) Then… Complete Reps 1-2-3-4-5-6-7-8-9-10 Power Clean, 135/93 Box Jump, 24/20 Pre-Order your new CFWC winter hat! Sign up sheet in at the Kill Cliff/Fuel for Fire FridgeRead more

EMOM 7 Minutes (as a complex, no dropping) 1 Snatch 1 Hang Snatch 1 High Hang Snatch Then….. 10-9-8-7-6-5-4-3-2-1 HSPU Hang Power Snatch 115/78   Morgan and Lynn on Partner FridayRead more

3 RM Back Squat then 2 back down sets at 90% Awesome seminar this weekend, thank you all for coming!  Who wants another end of January? 12 min Chelsea Chelsea is Cindy completed every min on the min for 30 min EMOM 5 Pull-ups 10 Push-ups 15 Air squats Do a practice round or two to see and modify what you can get done in the minute.  I.e. maybe 3 6 9 etc to last the whole 12 min.Read more

10 am- Olympic Lifting 11 am- Endurance 2 Rounds 800m Run 50 Air Squats 10 Burpees 40 Sit Ups 10 Burpees 30 Box Jumps 24/20 10 Burpees 20 KB Swings 10 Burpees 10 Strict Pullups 10 Burpees   Happy birthday to Rachel G(Graham Slam)!Read more