“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post Times To Comments:Read more

8 Min EMOM Full Snatch + Hang Snatch + OHS Then… For Time (W/A partner) 200 DU 75 Box Jumps, 24/20 (Alt with partner) 50 KB Thrusters, 53/35 30 Ground to OH, 135/95 15 Muscle ups (sub with bar MU) Members love hanging out at CFWC            Read more

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