Happy Bday Natty Lite!!! EMOM 8 Minutes Deadlift Hang Squat Clean Squat Clean Then…… AMRAP 12 Minutes 5 Ring Dips 7 Power Cleans 135/95 5 Front Squats 135/95 Cash Out: 100 Double Unders or 200 Singles The birthday girl, getting her ring dips in!Read more

5 rounds with a partner 20 meter handstand walk. One partner walks while the other spots. 7 Min AMRAP 7 Split Snatch 115/75 7 Toes to BarRead more

9am: Yoga (Bring your own mat) 10am: Open Gym 11am: Endurance ENDURANCE WOD: 40om run 25 OH Lunges, 95/65 weighted Bear Craw, 35/26 3 Muscle Ups 400m run 20 OH Lunges 20m weighted bear crawl 3 muscles ups 400m run 15 OH lunges 20m weighted bear crawl 3 muscle upsRead more

4 Rounds 800m Run 10 Clean and Jerk 135/95 10 Ring Push ups St Pukie’s Day WOD will be Saturday 3/16.Read more

With a partner, AMRAP in 12 minutes (RELAY) 5 Bar Muscle Ups 10 Burpee Over The Box, 20/16 *Partners take turns. Yes, only 1 person works at a time. Then… With a Partner: 3 Rounds: 4 Rope Climbs, 18ft 30 KB Swings, 70/53 Run 400 m, 70/53 *Only 1 person works at time. At least 1 person must run with the KB. The KB can never rest on the ground during the entire workout. Get your new CrossFit West Chester Zip-up Hoodie now! Click HERE to purchase!          Read more