4 Rounds 1 minute at each station (Like Fight Gone Bad) Prowler for distance 135/95 Bar Muscle Ups Jumping Squats 45lbs Push Ups Row for Calories 1 Minute after each 5 minute round Andrew Mcfall, aka Buttercup at Rally in the Valley  Read more

Back Squat: 3-3-3 (85%-90%) Then… “Wacky Wiser Partner Friday” 100 Pullups 30 Ground to OH, 135/95 100 Situps 20 Ground to OH, 155/105 100 Push ups 10 Ground to OH, 185/125 1000 M Row *1 person works at a time                       THEN                                                     NOW                     ABOVE: Rob Heigl (Steak N Eggs) before he started at CrossFit West Chester to present day. Nice Job!Read more

Janice is one of our very 1st members and still with us today! Happy Birthday!Read more

Push Press 5-5-3-3-1-1-1 Then 3 Rounds 50 Double Unders 15 Kettle Bell Swings 2pood/1.5pood 15 Hand Stand Pushups 7:30 Strength 5-5-5 Front Squat 3-3-3 Bench Press 1-1-1 Power Clean Post Loads and Times to Comments: Open registration for the 2014 Games will be in one week.  1/15/14.     We would love for ALL members of CFWC to sign up and enjoy the fun. For more information on the Games and Registration please CLICK HERERead more

EMOM 7 Min: Squat Clean + Hang Squat Clean + 2 Jerks, AHAP Then… Death By…. Power Clean, 135/95 Burpee Over Bar *Even Min: Power Clean *Odd Min: Burpees over bar EX: Min 0:00 = 1 power clean Min 1:00 = 2 Burpees Min 2:00 = 3 Power cleans ect… Bundle Up!          Read more