Dead Lift 3-3-3 Then: with a 20 Min Cap: 30 lunges 21 Pull-ups 21 Sit-ups 30 lunges 18 Pull-ups 18 Sit-ups 30 lunges 15 Pull-ups 15 situps 30 lunges 12 Pull-ups 12 Sit-ups 30 lunges 9 Pull-ups 9 Sit-ups 30 lunges 6 Pull-ups 6 Sit-ups Post Loads and times to comments and ZEN: Please come out May 2nd and support our team.    The fundraiser is to help offset the cost of sending our Awesome Team down to Atlanta this year to compete in our 6th Regional qualifier.  CLICK HERE TO SIGN UPRead more

CrossFit West Chester’s CFWC Snatches & Jerks have qualified for Regionals in Atlanta! We are hosting a competition on Saturday May 2nd to help raise money for the trip. All funds that are raised will go towards plane tickets and hotel. Registration is now closed but you can still Donate HERE ! WOD 1: 400m Weighted Run, 20/14  30-20-10 Wall Ball Shot, 20/14 Toes 2 bar 400m Weighted Run, 20/14 *Masters Men 50yr +: 12lb ball/ Toes 2 Bar *Masters 40-50yr = 14lb/10lb / Toes 2 Bar *Scaled = 14lb/10lb / Situps WOD 2: ALL DIVISIONS 8 min to establish a 1RM Snatch + Hang Snatch WOD 3: 8 Min Time Cap 9-7-5 Hang Power Clean, 165/113 Front Squat, 165/113 Shoulder 2 OH, 165/113 *Masters 40-50yr: 135lb/83lb *Scaled & Masters 50+: 115/73 WOD 4: Top 5 in each division 14 min AMRAP (Chipper)  Read more

Tall Clean: 2 x 5 Clean: 1-1-1 (Heavy Singles) Then… “Wacky Wiser Partner Friday” 150 Wall Balls Shots, 20/14 75 Target Burpees 50 Power Cleans, 135/93 25 Bar Muscle -ups Super Doug Crushing the Front Plank                Read more

Over Head Squat 1×3@75% 1×3@80% 3×3@85% Then 5 Rounds of: 10 OHS 95#/65# 20 Kettle Bell Swings 53#/35# 30 Double Unders Post Loads to Comments and Zen  Read more

Snatch Grip RDL: 3 x 3 Weighted Front Plank: 3 x 1:00 Then… 30-20-10 Shoulder 2 OH, 115/73 Box Jumps, 24/20 Toes 2 Bar CFWC is hosting a Fundraiser Competition Saturday May 2 to raise money for your CFWC Snatches & Jerks. There will be RX, Scaled, and Masters (45+) Division. Come out and support our team and their trip to Atlanta! SIGN UP HERE          Read more