9am Yoga 10am Oly Class 11am Endurance 5 Rounds: Each Round is 5 Min. Rest 2 minutes between rounds. 20 C2B PUllups 15 Situps 10 Push Press, 135/95 *Complete max DU for remaining time in round    Read more

8am- Beginner 9am- class 10am- Open Gym Get as far as you can in 3 Minutes 70 Mountain Climbers 30 KB Swings 70/53 20 Toes to Bar 30 Box Jumps 24/20 20 KB SDHP 70/53 30 Burpees 20 Single Arm KB S2OH 70/53 60′ Broad jumps 1 Minute Break, then As Many Reps as possible in 6 Minutes 1 Minute Break, then Finish the whole thing *You start over at the mountain climbers for each workout* Good luck to all of the teams competing this weekend at Hardbat and The Master’s Madness competitions!Read more

Back Squat: 5-5-3-3-1-1-1 (15 min cap) Then… “Wacky Wiser Partner Friday” 50-40-30-20-10 KB Snatches,70/53(KB must touch the ground each rep) Wall Ball Shots, 20/14.( 10ft) * Complete 5 Rope Climbs after the 50’s, 4 rope climbs after the 40’s, 3 rope climbs after the 30’s, 2 rope climbs after the 20’s, and 1 rope climb after the 10’s. WOD Notes: Partners may work at the same time but not on the same movement. 1 person works at a time on rope climbs.   Come Get Fit with the Fittest Come Join our very own Emily Beers in meeting Christy Phillips Adkins for winning the Inspirational Women of Fitness contest January 4th from 10-12 noon, CrossFit West Chester WOD, meet n greet and photo’s with one of the world’s fittest About Time supplements will be sampled and gift bags handed out. Please sign up to attend and join this free work...Read more

PowerClean 5×1 Then: 12 Min Amrap of: *1000 Meter Row followed by Elizabeth ladder 1 Power Clean 1 Ring Dip 2 Power Cleans 2 Ring Dips 3 Power Cleans 3 Ring Dips etc… Complete as many rounds as possible with what is remaining in the 12 min. *Rowing can be staggard or substituted with an 800 Meter Run. Reminder:  No 6:30 or 7:30 Classes this evening due to the Holiday Party. Holiday Party Tonight @ 7PM P.J. Whelihan’s Pub & Restaurant 853 East Lancaster AvenueDowningtown, PA  19335 RSVP Window Has Closed  Read more

  5 Minute EMOM: 3 Deadlift + 2 Hang Squat Clean + 1 Split Jerk, AHAP Then… 3 Rounds 50 Air Squats 7 Wall Climbs 10 Deadlifts, 225/155 New Camo Hooded Sweatshirts available for online ordering only (pink available for women) CLICK HERE  Read more