Push Press 5×3 Then: 3 Rounds of 400 Meter Run 21 Sumo deadlift high pull (75/55) 12 Handstand push-ups Strength class 7:30PM Post Loads and Times to comments.Read more

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