X-Mas Eve: 6am, 7:30am Beginners, 9:30am, 12noon X-Mas Day: Closed   12 Days of Crossfit West Chester Completed like the song, coaches will scale accordingly One Muscle Up Two Heavy Thrusters 135/95 and one muscle up Three Handstand Pushups, 2 heavy thrusters and one muscle up Four Kettle Bell Swings 53/36, 3 hspu, 2 heavy thrusters…. Five Golden Ring pullups, 4 kb swings, 3 hspu…. Six Knees to elbows, 5 golden ring pullups, 4 kb swings…. Seven burpee tuck jumps, 6 knees to elbows…. Eight Box Jumps, 7 burpee tuck jumps, 6 knees to elbows…. Nine Sit ups, 8 box jumps, 7 burpee tuck jumps…. Ten KB Snatches 53/36, 9 sit ups, 8 box jumps…. Eleven Wall Balls, Ten kb snatches, 9 situps….. Twelve SDHP KB 53/36, Eleven wall balls, Ten KB snatches…… Post time to comments:  CrossFit West Chester Main Site WOD Demo for 12/24/12Read more

Happy birthday to Kim (Dorito Loco) Oly lift class is canceled tomorrow morning Open Gym 10 am Endurance WOD 11am Run 1 Mile 3 Rounds 25 Air Squats 25 push ups 25 Pullups Run 1 Mile  Read more

“Jingle Bells” 30 Minute Death by: KB Swings, 53/35 Burpees Pre-Ordered Winter Hoodies are now here! You can pick them up in the lounge.Read more

Complete the following with a partner: Max DU in 5 Minutes (Score= Total DU between you and your partner) Then… 21 Alt deadlifts, 305/225 21 Alt Box Jumps, 24/20 200m Run 15 Alt deadlifts 15 Alt Box Jumps 200m Run 9 Alt Deadlifts 9 Alt Box Jumps 200m Run                   X-Mas Eve: 6am, 7:30am Beginners, 9:30am, 12noon X-Mas Day: Closed New Years Eve: 6am, 7:30 Beginners, 9:30am, 12noon New Years Day: 10am, 12noon, 4pmRead more

50 pullups 40 Thrusters 95/65 30 Burpees over bar 20 SDHP 95/65 10 Full Cleans 95/65 Strength Class: Over Head Squat 5×3 Post Time to Comments:Read more