15 min to find 1 RM Clean (squat) Tabata This Tabata Row (calories) Rest 1 minute Tabata double unders Rest 1 minute Tabata burpees Rest 1 minute Tabata squats Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals.Read more

10 am-Open Gym only, no olympic lift class 11 am- Endurance AMRAP 30 Minutes in groups of 3 Person 1-400m Run with wall ball 20/14 Partner 2- Burpees over box 20/16 Partner 3- Row for calorie *Switch when runner comes back* Score equals number of calories plus box jumps   Great job to all who competed at the Battle of the Beach! Special shout out to Marco for 1st place RX, Maria for 1st place Masters, Tom F for 2nd place Masters, Lafrance and Angela for 2nd place scaled.Read more

Hang Snatch: 3-3-3 Then… 3 Rounds: 50 Air Squats 7 Muscle ups 10 Hang Snatch (anyway), 135/95 Saturday October 18th Click HERE to make your own sign-up page & join our team    Read more

DATE: Saturday October 18th START FUNDRAISING! Game Day Schedule 9:00am – 9:45am: Registration (heat sign-up) 9:50am: Movement Standards 10:00am: National Anthem (featuring member Amanda Hernandez) 10:15am: Heat 1 10:30am: Heat 2 10:45am: Heat 3 11am: Heat 4 11:15am: Heavy Grace Showdown (Marco vs Kim) 11:30am: Heat 5 11:45: Heat 6 12noon: Heat 7 (If needed) 12:15: Heat 8 (If needed)Read more

Crossfit West Chester’s kids Program is designed to build your child’s physical, social, mental and emotional strength through constructive fitness training and instruction.  The program is run and designed by Exercise Physiologists and certified CrossFit and USA Weightlifting certified trainers who have had years of study in Motor Learning and Development.   Our program seeks to provide a life long love of physical activity in order to avoid the problems associated with childhood inactivity and obesity.  Your kids will learn functional fitness that will aid them throughout their whole lives.  Our program is scalable and can benefit age groups from 4 years 12 years.  Our goal is to train your child in all domains of physical fitness including strength, cardiovascular, and flexibility training, also working on balance, speed , reaction time and coordination. Cost: $75/Month (+$50 for every additional child) Schedule: Tuesday/Thursday (4:45pm – 5:30pm) Ages: 4-12Read more