Attention Parents: Under no circumstances are children to be left unsupervised in the lounge area or anywhere on the fitness floor. This is for the safety of your children, out of the respect of our members and CFWC’s policy.    Thanks CrossFit West ChesterRead more

Front Squats: Week 8 Deload 3×3 60% 3×3 65% 3×3 70% Then: 21-15-9 Power Snatch (135/95) Burpee Over Bar Post Loads and Times to Comments and Zen.Read more

Snatch Grip RDL: 3 x 8 Hollow Body Rocks: 3 x 1:00 Then… AMRAP 12 Minutes 3 Muscle-ups 6 Deadlifts, 275/205 9 Box Jumps, 24/20 The Terminator doing Muscle-upsRead more

Push Jerk 3-3-3 Then….. 21-15-9 Power Clean 155/113 HSPU Happy birthday to Rob H (Steak and Eggs)!!  Read more

Back Squats: Week 8 Deload 1 x 60% 2 x 65% 3 x 70% With each percentage for squats superset 10 depth jumps (total of 30). Emphasizing loading the body in a good landing position,  knees and hips bent with arms extended. 30 – 20 – 10 Toes thru Rings KB swings 53/35 Push-ups Congratulations to Daniel Kocotas who competed at The Arnold this weekend and hit a 9kg PR for his total!  Read more