Deadlift 3-3-3 Then: 150 Kettle Bell Swings for time (53/35) Complete with the least amount of breaks as possible But….. 1st break = 50 box jumps 2nd break = 50 double unders 3rd break = 50 air squats 4th break = 50 situps 5th break = 20 box jumps 6th break = 20 double unders 7th break = 20 airsquats 8th break = 20 situps The final swing counts as a break as well. so if you do all 150 KB swings unbroken you must still do 50 box jumps. Post Loads and Time and rounds needed to Comments:Read more

Press: 5-5-5 Then.. For Time: 200m Run 21 Power Cleans, 135/95 9 Strict Pullups, 53/26 (use your feet to hold the KB) 200m Run 15 Power Cleans 7 Strict Pullups 200m Run 9 Power Cleans 5 Strict Pullups CrossFit West Chester is hosting this seminar this weekend. Click HERE to sign up. Friday: No 5pm class Saturday: 8am Class ONLY! No 9am or 10am classesRead more

Back Squat 3-3-3 Then…. 7 Rounds 7 Power Snatch 115/85 7 OHS 7 Burpees Over Bar     Za forgot she had bangs.    Read more

Happy Birthday John “Pink Star” E.M.O.M for 5  min 1 Strict Pull-up – 1 Chest 2 Bar Pull-up – 1 Kipping Pull-up – 3 strict Toes 2 Bar Then 4 rounds for time 6 Handstand push-ups 9 Front squats 155/95 14 Knees 2 ElbowsRead more

10am: Olympic Lifting 11am: Endurance 12noon:Yoga 4 Rounds 800m Run 25 Double Unders 15 Pullups 25 Superman *2 min rest between each round Congratulations to Kim Lewis, who qualified for USAW Nationals! She also tied the Pa state record, placed 2nd in her weight class, and was 3rd best lifter overall in all weight classes! Congrats to Za, who PR’d her total, and won 2nd place in her weight class! Also, congrats to Coach Jenny, who set a new Pa state record in her weight class, qualified for Nationals again, won 1st place in her weight class, and 2nd best lifter overall in all weight classes! Thanks to Coach Ryan for coaching them all!Read more