Back Squat: 3 X 8 Then… For Time: Complete reps 10-9-8-7-6-5-4-3-2-1 Wall Ball Shots, 20/14 Pull-up KB Swing, 53/35   Below: 2012 CFWC Regionals Team This years 2013 Mid Atlantic CrossFit Regionals will be held June 7,8, & 9th in Landover, MD. Come down and support your very own Team CrossFit West Chester! BUY TICKETS HERE Mid Atlantic Regional Prince George Learning & Sports Complex 8001 Sheriff Rd. Landover, Md. 20785Read more

Bench Press 3-3-3 Then…… Saviski 21-15-9 Hang Power Clean 135/95 Ring Dip Push Up Happy birthday to Coach Brian! //Read more

Bodyweight Warm-up week 4 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups, and air squats. -No resting between rounds or movements. -Post total reps for all 3 rounds. Then… (Inman Mile canceled due to rain) 3 Rounds for Time: 21 Front Rack Walking Lunges, 135/95 15 Push Jerks, 135/95 9 Burpee Pullups *Cash Out: 1000m row  Tripp loving the barbell at 6am    Read more

9am: Yoga 10am: Open Gym 11am: Endurance For Time: 500m Row Or 800m Run 30 Pistols 20 Push Press, 115/95 500m Row OR 800m Run 25 Pistols 15 Push Press 500m Row Or 800m Run 20 Pistols 10 Push Press  Read more

Chelsea Each minute on the minute for 30 minutes of: 5 pullups 10 pushups 15 squats To scale we will test a rep scheme that you can complete in the minute.Read more