10 am- Olympic Lift Class 11 am- Endurance Endurance Annie 50 Double Unders 50 Sit Ups 400m Run 40 DU 40 SU 400m Run 30 DU 30 SU 400m Run 20 DU 20 SU 400m Run 10 DU 10 SU 400m Run  Read more

Kelly 5 Rounds of: 400 meter Run 30 Box Jumps (24/20) 30 Wall Balls (20#/15#) Post Loads and Times to Comments:Read more

Hang Clean (Below knee): 3-3-3 Then… “Wacky Wiser Partner Friday” 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105 Pull-up West Chester University Rugby Team     Read more

Bench Press 3-3-3 Then: 21-18-15-12-9-6-3 Push Press 95#/65# Box Jumps Pushups Post Loads and Times to Comments:Read more

Hang Snatch (Below Knee): 3-3-3 Then… 12 Min AMRAP: 30 Double Unders 15 Kb Swings, 53/35 *EMOM 6 Pistols, alt Legs MaryBeth Before & After Check out our new Before & After page at www.crossfitwc.comRead more