We will be open during the 9:30, 12 noon 4 and 5pm classes. We still do not have power. Plan to be outside, dress appropriately. Please park around back so you don’t have to walk down the stairs in the dark. WOD 5 Rounds 400m Run 21 KBS 70/53 21 Pull-upsRead more

The 5am and 6am classes are canceled for tomorrow morning. Stay tuned for information on the later classes. Back Squat 5-5-5 Then….. Back Squatting Lynne 5 Rounds Max Rep Body Weight Back Squat Max Rep Pullups (if you can’t do unassisted pullups yet, do 20 scaled pullups per round) Rest 2-3 Minutes between each round Each Round should be max effort! You should be so tired that you should not be able to do even 1 more rep of each exercise. 18 year old Derek doing his thingRead more

The 5am and 6am classes are cancelled for Tuesday.Read more

15 min to explore a one handed pull-up. Scale from hardest to easier like this: Assisted – where one arm is the main puller other arm is pulling from lower leverage like one ring lower than the other. 1/2 – ROM pulling with one arm half way Uneven – wherre one hand is on ring or bar other hand asisting in pull on pulling wrist. Close Grip Pull-up – Strict Pull-up – with both arms Half – strict pull-up halfway rom Jack knife – place feet on box where str8 armed at bottom you are piked in L-position. One arm rows on rings. Then: 21-18-15-12-9-6-3 reps for time of: 95 pound Sumo deadlift high pull Wall Ball Throws 20/14 to 10/8′ targets Post time to comments.Read more

CrossFit West Chester is on a normal schedule unless otherwise stated.Read more