Month: December 2012

REMINDER: Holiday Schedule! Monday, December 31st – 2:30pm Class ONLY Tuesday, January 1st – CLOSED – Happy New Year! WOD TBA in class!

REMINDER: Holiday Schedule! Saturday, December 29th – 12:30pm Class (no 9am) Monday, December 31st – 2:30pm Class ONLY Tuesday, January 1st – CLOSED – Happy New Year! 1. Shouldersss A. Push press 6, 6, 6; rest 10 seconds B. Push jerk 12, 12, 12; rest 10 seconds C. HSPU; 20 for time x3; rest 4
-> Continue reading Saturday WOD – 122912

REMINDER: Holiday Schedule! Friday, December 28th – 5:30 and 6:30pm Classes ONLY Saturday, December 29th – 12:30pm Class (no 9am) Monday, December 31st – 2:30pm Class ONLY Tuesday, January 1st – CLOSED – Happy New Year! 1. Deadlift 3-3-3 2. Power Clean 3-2-1 3. Hang Squat Clean 2-2-2-2-2 4. WOD 5 Rounds for time: 5
-> Continue reading Friday WOD – 122812

REMINDER: Holiday Schedule! Thursday, December 27th – Regular Class Schedule Friday, December 28th – 5:30 and 6:30pm Classes ONLY Saturday, December 29th – 12:30pm Class (no 9am) Monday, December 31st – 2:30pm Class ONLY Tuesday, January 1st – CLOSED – Happy New Year! 1. Squat snatch 10×2 @50-70% 1rm; rest 45 seconds between sets Let
-> Continue reading Thursday WOD – 122712

REMINDER: Holiday Schedule! Wednesday, December 26th – 5:30 and 6:30pm ONLY Thursday, December 27th – Regular Class Schedule Friday, December 28th – 5:30 and 6:30pm Classes ONLY Saturday, December 29th – 12:30pm Class (no 9am) Monday, December 31st – 2:30pm Class ONLY Tuesday, January 1st – CLOSED – Happy New Year! 1. Shoulder Hell 5
-> Continue reading Wednesday WOD – 122612

Merry Christmas WCCFers! See you all on Wednesday! REMINDER: Holiday Schedule! Tuesday, December 25th – CLOSED – Merry Christmas! Wednesday, December 26th – 5:30 and 6:30pm ONLY Thursday, December 27th – Regular Class Schedule Friday, December 28th – 5:30 and 6:30pm Classes ONLY Saturday, December 29th – 12:30pm Class (no 9am) Monday, December 31st –
-> Continue reading Christmas REST Day – 122512

Class at 8 (adult and kids) and 9am only today!! Come WOD in your favorite festive attire (santa hat, ugly sweaters, etc)! REMINDER: Holiday Schedule! Monday, December 24th – 8 and 9am Classes ONLY Tuesday, December 25th – CLOSED – Merry Christmas! Wednesday, December 26th – 5:30 and 6:30pm ONLY Thursday, December 27th – Regular
-> Continue reading Christmas Eve WOD – 122412

REMINDER: Holiday Schedule! Monday, December 24th – 8 and 9am Classes ONLY Tuesday, December 25th – CLOSED – Merry Christmas! Wednesday, December 26th – 5:30 and 6:30pm ONLY Thursday, December 27th – Regular Class Schedule Friday, December 28th – 5:30 and 6:30pm Classes ONLY Saturday, December 29th – 12:30pm Class (no 9am) Monday, December 31st
-> Continue reading Saturday WOD – 122212

1. Toes to bar 10-10-10 2. WOD 5 RFT: 10 Box Jumps (24/20) 1 legless Rope Climb, 15ft ascent 10 Push Ups