8am: Beginners 9am: Experienced 10am: Open Gym (Ryan is still on vacation) “Fight Gone Bad” 3 Rounds: Sumo Deadlift Highpull, 75/55 Box Jump, 20″ Push Press, 75/55 Row for Cal Wall Ball Shots, 20/14 1 min break *Each round consist of 5 movements, each 1 minute in length.  There is no rest between movements. However, there is a 1 min break between each round. Count up total reps for a final score. Now that’s a fight gone bad! (Box #1 -2009)Read more

Power Clean: 3-3-2-2-1-1-1 Then… (20 Min)Partner Friday Relay 5 Power Cleans, 185/135 12 C2B Pullups 30 Lateral Jumps Steph V. finishing off “Grace” at last years Barbells For Boobs fundraiser Register HERE to start your own fundraising page (It’s FREE!). Sign up under CrossFit West Chester!        Read more

Power Snatch 3-3-2-2-1-1-1 Then: 12 Min AMRAP of: 3 Power Snatch (155/110) or 75% of 1RM 6 Knees to Elbow 9 Pushups 7:30 Strength Class Post Loads and Times to Comments:Read more

7 Min EMOM: Squat Clean + Hang Squat Clean + Front Squat + Jerk Then… “Barbells For Boobs Training WOD” For Time: 200m run 21 C&J, 135/95 200m Run 15 C&J 200m Run 9 C&J CFWC will be hosting Barbells for Boobs Saturday Oct 26th. Register now and help save a pair!  Read more

EMOM 7 Minutes Snatch (squat) Hang Snatch (squat) OHS Then…. 21 OHS 135/95 9 Ring Muscle Ups 15 OHS 7 Ring Muscle Ups 9 OHS 5 Ring Muscle Ups   Happy Birthday, Truckster!!Read more