EMOM 7 Snatch (squat for all 3) Hang Snatch (pause 2 sec at knee before snatch) Hi Hang Snatch (pause 2 sec at mid thigh before snatch) Then… 3 Rounds 5 Ring Muscle Up 7 Snatch (any way) 135/95   Caitlin with Christy Phillips AdkinsRead more

THE Bear Complex With a Barbell complete 7x Power Clean        Front Squat        Push Press        Back Squat        Push Press 5 Rounds – Rest as much as needed between rounds.  Post loads. WOD DEMORead more

9am-Yoga 10am- Olympic Lift Class 11am- Endurance 21-18-15-12-9-6-3 OHS 75/45 Burpees over bar 30 Double unders after each round (Scale with 25 Double Unders) WOD with Christy Phillips Adkins  Read more

*8am Class only today *Check In for Event: 9am – 10am *WOD with Christy Phillips”: 10am – 12noon   Death by 10M Run Then…. 3 Rounds: 50 DU 21 KB Swings, 53/35 12 Pullups Keegan from the 2nd Box     Read more

MORNING CLASSES ARE CANCLED. CLASSES WILL RESUME AT 12NOON Back Squat: 8-8-8 (70-75%) Then… “Wacky Wiser Partner Friday” Partner Mark Janus 42-30-18 Hang Power Clean, 135/95 Front Squat Push Jerk   Team CrossFit West Chester at Regional’s 2009  Read more