Body Weight Warm-up Week 6 Then… Front Squat: 5X5 Then… 6 ROUNDS: 10 Strict Toes to Bars 5 Pistol Progression #2 (One-legged Squats) on each leg. Yes, even if you have pistols you should preform this progression. You will pick a box that places the crease of hip below crease of knee in bottom of squat. For those who won’t or can’t view video Pick appropriate box height (see above).  You will start on the box, feet to the back of the box, bend forward arms out, slide a straight leg down the back of the box till you hit the floor but ALL weight is on the squatting leg, touch with straight leg and return to standing position.  TIPS:  keep your squatting knee pressed out activating abductors and creating torque in the hip.  Don’t just lean forward but forward and slight rotation over the squatting knee. It’s all explained in the...Read more

Happy Mother’s Day!!!! 9am- Yoga No lifting or Open Gym during this class 10am- Open Gym 11am- Endurance Class 3x Max effort row or run in 1 Minute intervals Rest equals slow jog or slow row for 1 minute (absolutely no stopping the row or walking) Then….. Crossfit Momma AMRAP 20 Minutes 400m Run with medicine ball 20/14 15 Squat Clean Wall Balls 20/14 (do med ball clean into wall ball throw) 10ft/8ft 10 Back Squats 135/95 (from the ground) 10 Pullups One of our Crossfit Moms, Corie, climbing the ropes! Happy Mother’s Day to all of our wonderful Crossfit Mommas!! We appreciate all that you do on a daily basis!  Thank you for choosing Crossfit West Chester as your daily stress outlet.        Read more

NO REGULAR CLASSES! Crossfit Total – 10am (9am warm-up) 1 RM Back Squat 1 RM Deadlift 1RM Press Warm  up: 9am-9:55am First Lift: 10:05am   Happy birthday to El Wingador, our favorite strong man!!  Read more

15 minutes to Establish a 1rm Shoulder to Overhead Then… 2013 CrossFit Regionals Team Event 6 For Time: 100 Double-Unders (Partner 1 completes 50, then partner 2) 50 HSPU (while partner hold handstand) 50 Toes-to-bar (while partner hangs from bar) 50 Shoulder to overhead, 160/100 (while partner holds their bar in the front rack) Walking Lunges, 90ft , 160/100 (while holding bar in front rack position. Partner 1, then partner 2) (BELOW: Blue-man gets his first and second bar muscle-up)      Read more

Snatch Balance 5×2 Then: “Nancy” Five rounds of: *400 meter run 15 Overhead squat 95/65 *Running sub will be offered by coach if rain is intense. 7:30 Strength Class Tonight Post Loads and Times to Comments:Read more