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

10am: Olympic Lifting Class 11am: Endurance 3 rounds for time of: 10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg 10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg 20 Lateral Burpee Over the Box Jumps 20″ 30 Jumping Squats 45# Stayed tuned to Facebook and our website for any cancellations that may occur during Monday or Tuesday.Read more

OHS:15 minutes to establish a 1RM Then… “DT” 5 Rounds 12 Deadlifts, 155/105 9 HPC, 155/105 6 Push Jerks, 155/105 In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.  Read more