De-load week Front Squat 3 x 3 @ 65% 3 x3 @ 70% 3 x3 @ 75% Then: 1000 Meter Row 50 wall balls (20/15) 20 Clean and Jerk (165/115) Post Loads and Times to Comments and Zen:Read more

Clean Grip RDL: 3 X 8 Front Plank: 3 x Max Effort Then… 21-15-9 Deadlift, 225/155 Box Jump, 24/20 *EMOM Death by burpee 9:30 keepin’ it real!Read more

EMOM 7-work up heavier every minute 2 Snatches (power or full) 3 OHS Then…. 30 Ring Muscle Ups for Time Every 2 Minutes: 2 Snatches (full depth) 185/133 Scale if not doing jumping muscle up or muscle up variation = 50 Pullups, 50  Ring Dips, broken up any way, with 2 Snatches every 2 minutes   Don’t forget to sign up for The Open! Go to Games.Crossfit.Com to sign up.  Choose Crossfit West Chester as your affiliate, and you’re ready! The Open will begin on February 26th.Read more

Deload week Back Squat 3 x 3 @ 65% 3 x3 @ 70% 3 x3 @ 75% F0r time: 50 trict medball knees 2 elbows (Strict knees2E’s while holding 10lb medball with your feet) *Everytime you break, 5 squat cleans 165/115* The Doakster, showing off his CFWC shirt in Israel.  Read more

10 am- Olympic Lifting Class and Open Gym 11 am- Endurance WOD Luke For time: Run 400 meters 155/105lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20/14lb. ball Run 400 meters 53/35lb kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155/105lb. weighted lunges, 15 steps Run 400 meters   Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.  Read more