Floor Press 10 Min to work up to a 1 RM Then….. 1000m Row 50 OH Walking lunge 45/25 50 hand Release Push Ups 50 Supermans 50 Sit Ups 50 KB Swings 70/53 50 Burpee Box Jumps 24/20 *Coaches, rotate people through on the rowers*   Lafrance at Test Your MetalRead more

Body Weight Warm-up compare to your last numbers… 15 min to test/establish 1RM Clean 30 Chest 2 Bar Pull-ups 30 Burpees 20 C2B Pull-ups 20 Burpees 10 C2B’s 10 BurpessRead more

9am: Yoga 10am: Oly Class 11am: Endurance 15 Min AMRAP: Run 1 Mile (Cash In) 15 Thrusters, 75/45 10 Toes To Bar ———5 min Rest———– 15 Min AMRAP: Run 1 Mile (Cash In) 20 DU 15 KB Swings, 53/35 The Next CrossFit Total will be Saturday August 17th at 10am. This is a friendly in-house event to measure your strength progress. We will be testing 1RM Back Squat, Deadlift and Press.Read more

“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments. Be Sure to Vote for CrossFit West Chester on PHL17 Hot List  Read more

1a. Push Press: 5-5-5 1b. Weighted Pullups: 3-3-3 *Super-set the above movements Then… Complete the following rep scheme with a partner. Only 1 person may work at a time on DU. However, when  DU are completed, partners may work at the same time, but not on the same movement. For example, while partner A is doing PP, partner B may rest or do Pull-ups.  300 DU 42 Push Press, 115/85 30 Strict Pullups, no kipping 200 DU 30 Push Press 20 Strict Pullups 100 DU 18 Push Press 10 Strict Pullups Are you writing down your goals?            Read more