EMOM 7 Minutes- AHAP 1 Power Clean 1 Clean (squat) 1 Hang Sq Clean 1 Jerk Then…. The Za 3 Rounds of 3 Minute AMRAPS- 3 Minute break between each 3 minute AMRAP AMRAP 3 Minutes 3 Power Cleans 185/125 6  Slapping Push Ups 9 Jumping Air Squats   Happy birthday to the beautiful Za!    Read more

Scaled group from CFWC at Hardbat Holiday Classic Barbell Complex – Complete the complex 5 times add weight for 20 min. Row Clean Front Squat Military Press Back Squat Good Mornings Then: 30-20-10 Barbell Thrusters 95/65 Burpees over the bar.Read more

9am Yoga 10am Oly Class 11am Endurance 5 Rounds: Each Round is 5 Min. Rest 2 minutes between rounds. 20 C2B PUllups 15 Situps 10 Push Press, 135/95 *Complete max DU for remaining time in round    Read more

8am- Beginner 9am- class 10am- Open Gym Get as far as you can in 3 Minutes 70 Mountain Climbers 30 KB Swings 70/53 20 Toes to Bar 30 Box Jumps 24/20 20 KB SDHP 70/53 30 Burpees 20 Single Arm KB S2OH 70/53 60′ Broad jumps 1 Minute Break, then As Many Reps as possible in 6 Minutes 1 Minute Break, then Finish the whole thing *You start over at the mountain climbers for each workout* Good luck to all of the teams competing this weekend at Hardbat and The Master’s Madness competitions!Read more

Back Squat: 5-5-3-3-1-1-1 (15 min cap) Then… “Wacky Wiser Partner Friday” 50-40-30-20-10 KB Snatches,70/53(KB must touch the ground each rep) Wall Ball Shots, 20/14.( 10ft) * Complete 5 Rope Climbs after the 50’s, 4 rope climbs after the 40’s, 3 rope climbs after the 30’s, 2 rope climbs after the 20’s, and 1 rope climb after the 10’s. WOD Notes: Partners may work at the same time but not on the same movement. 1 person works at a time on rope climbs.   Come Get Fit with the Fittest Come Join our very own Emily Beers in meeting Christy Phillips Adkins for winning the Inspirational Women of Fitness contest January 4th from 10-12 noon, CrossFit West Chester WOD, meet n greet and photo’s with one of the world’s fittest About Time supplements will be sampled and gift bags handed out. Please sign up to attend and join this free work...Read more