********NO  5pm Class Today!********** 12 minutes to establish a 10 step weighted walking lunge *W/ barbell in the front rack position Then… AMRAP 15 Minutes: 30 Cal Row 6 Rope Climbs 150ft wheel barrow walks The Fundraiser to get these guys to Salk Lake City for USA Weightlifting Nationals is Saturday June 28th! (Nikki and Emily also!)Read more

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