20 Min Barbell Complex: Clean +  Strict Press + Push Press + Push Jerk + Split Jerk Lt foot and Split Jerk Rt foot. *Men Proceed in 10lbs increases, Women 5lbs Then… 3 Rounds: 20 Plate burpees (instead of jumping and clapping overhead you must jump onto a 25# plate ) 15 Toes 2 Bar 10 Touch-n-Goes  Note:  these will be headstand version and performed NOT against a wall 🙂  Read more

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