Double Kettlebell Push-Press 5×5 Death By HSPU’s and KB Swings 53/36# With a continously running clock perform: 1 KB Swing and 1 Handstand Push Up in the first min 2 KB Swings and 2 Handstand Push Ups in the second min 3 KB Swings and 3 Handstand Push Ups in the third minRead more

9am: Yoga 10am: open gym 11am: Endurance For Time: Run 1 mile 50 burpee pullups 50 Situps 50 Walking lunges, 45/25 Run 1 mile Give it up for your 11am Endurance Coach!Read more

8am: Beginners 9am: Experienced 10am: Open Gym (Ryan is still on vacation) “Fight Gone Bad” 3 Rounds: Sumo Deadlift Highpull, 75/55 Box Jump, 20″ Push Press, 75/55 Row for Cal Wall Ball Shots, 20/14 1 min break *Each round consist of 5 movements, each 1 minute in length.  There is no rest between movements. However, there is a 1 min break between each round. Count up total reps for a final score. Now that’s a fight gone bad! (Box #1 -2009)Read more

Power Clean: 3-3-2-2-1-1-1 Then… (20 Min)Partner Friday Relay 5 Power Cleans, 185/135 12 C2B Pullups 30 Lateral Jumps Steph V. finishing off “Grace” at last years Barbells For Boobs fundraiser Register HERE to start your own fundraising page (It’s FREE!). Sign up under CrossFit West Chester!        Read more

Power Snatch 3-3-2-2-1-1-1 Then: 12 Min AMRAP of: 3 Power Snatch (155/110) or 75% of 1RM 6 Knees to Elbow 9 Pushups 7:30 Strength Class Post Loads and Times to Comments:Read more