9 am-Yoga- No lifting or working out during this class! 10 am- Oly lifting 11am- Endurance OHS 3-3-3-3-3 Kind of Naughty Nancy 4 Rounds 800m Run 25 OHS 95/65         Liam!  Read more

8am: Beginners 9am: Experienced 10am: Open Gym ————————– 7 Min EMOM: 3 Hang Squat Clean + 1 Jerk, heavy Then… 15 min AMRAP Hang Clean Cindy 5 Pullups 10 Pushups 15 Squats *add 1 hang power clean to the end of every round, 135 We will be watching the games and having fun with some of the events here at the box after the morning classes. Everyone is welcome!              Read more

Turkish Getup: Establish 1RM in 12 minutes Then… With A Partner, complete the following task: 21 Turkish Get-ups, R Arm (53/35) 21 Turkish Getups, L Arm 200m Firemans carry 42 Pistols, R Leg 42 Pistols, L Leg 200m Firemans carry 63 KB OHS, R Arm 63 KB OHS, L Arm 200m Firemans carry   Next Saturday Aug 3rd, we are celebrating CrossFit West Chester’s 4 year anniversary! Please join us at 10am for a Team WOD followed by a pig roast, fun and games. There will be a sign up sheet at the front desk for bringing sides. We Hope everyone can make it! Above: August 2009 at our 1st Open House      Read more

Deadlift 3-3-3 Then……. 9-7-5 Deadlift 275/185 Ring Muscle Up Then….. EMOM 5 Minutes 100m Sprint Below: CFWC representing at the Test Your Metal CompetitionRead more

EMOM 12 Minutes: Even Minutes: 3 Front Squat (3 sec pause), heavy Odd Minutes: 30 Double Unders Then… 12 MIN AMRAP: 15 KB Swings, 53/35 200m Run 15 Box Jumps, 24/20    Below:  Kim Lewis (Dorito Loco), Our Newest Addition to the CFWC Coaching Staff!  We are very excited to have Kim on the CFWC coaching staff. She has over 10 years of experience including a degree in Kinesiology. Kim has worked with a variety of athletes from ages 8-40 including assistant swim coach at Henderson since 2005. She has helped train all Varsity sports at Drexel University in Strength & Conditioning and athletic improvement. In addition, she is also a certified instructor at Ageless Exercise where she instructs exercise classes at nursing homes. Not only does Kim have lots of experience in Health & Fitness, she is a tremendous athlete.  She was a member of the Golden Rams Varsity...Read more