6am, 7:30am, 9:30am, 12noon classes ONLY “12 Days Of CrossFit West Chester” (Completed like the song, coaches will scale accordingly) 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…… Happy Birthday To The Lumberjack  Read more

15 Minutes to Work up to Heavy 3 Rep Hang  Clean Then…… Dorito Loco 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 155/105 Shoulder to Overhead Ring Push Up Happy birthday to Kim Lew, AKA Dorito Loco!!!  Read more

Don’t forget your ugly Christmas sweaters ALL DAY! Front Squat 4 x 2 – 3 sec pause then: 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 95/65 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-upsRead more

10am: Olympic Lifting 11am: Endurance (NO OPEN GYM AT THIS TIME) 30 Minute AMRAP 10 Thrusters, 75/55 10 Pullups 10 Burpees *Must row 2k during the 30 Min AMRAP *1 min plank @ 6min, 12min, 18min, 24min, 30min marks HAPPY BIRTHDAY COACH RYAN!  Read more

Back Squat: 5 x 2 (85-90%) THEN…. Complete as many reps as possible in this 12 Minute Ladder: 3 Box Jumps, 24/20 3 HR Pushups 6 Front Rack Walking Lunges, 135/93 6 Box Jumps 6 HR Pushups 6 Front Rack Walking Lunges, 135/93 9 Box Jumps 9 HR Pushups 6 Front Rack Walking Lunges, 135/93 12 Box Jumps 12 HR Pushups *Continue this pattern for 12 minutes Happy Birthday to our East Coast Gold member Daniel!  Read more