10 Min Dbl unders for a Max Effort (as many as possible) Rest Then Secret Service Snatch Test AMRAP of kettlebell snatches. 24kg/16kg  You may switch hands when needed. You may put the weight down.  200 is a good score.Read more

******Reminder: NO 5am Class********* Back Squat: 5-5-5 Then… “Wacky Wiser Partner Friday” From The Hardbat Holiday Classic 30-20-10 Snatch (anyway), 135/95 HSPU    Read more

Power clean and Jerk 7×1 Then 12 Min AMRAP of: Clean and Jerk Cindy 3 Clean and Jerk 165#/115# 5 Pullups 10 Pushups 15 Air Squats 7:30 Strength Class Post loads and times to comments:Read more

At home players choice: Run 5k or 10 min AMRAP: 15 burpees 15 Air Squats  Read more

CFWC will be open for a 6am, 7:30am, 9:30am and 12 noon.  We will be closed tomorrow. 12 Days of Crossfit West Chester Completed like the song, coaches will scale accordingly One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4 kb swings, 3 hspu…. Six Knees to elbows, 5 golden ring pullups, 4 kb swings…. Seven burpee tuck jumps, 6 knees to elbows…. Eight Box Jumps, 7 burpee tuck jumps, 6 knees to elbows…. Nine Sit ups, 8 box jumps, 7 burpee tuck jumps…. Ten KB Snatches 53/36, 9 sit ups, 8 box jumps…. Eleven Wall Balls, Ten kb snatches, 9 situps….. Twelve SDHP KB 53/36, Eleven wall balls, Ten KB snatches……   6am Ugly Sweater WOD    Read more