4th of July Schedule Update Thursday, July 3rd: Morning Classes ONLY! Friday, July 4th: HERO WOD 8:30am! MAKE SURE YOU ARE REPPIN ‘MURICA! Saturday and Sunday CLOSED! WORKOUT OF THE DAY Fitness 1. Strict Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed 2. For time: 10 Clean & Jerks @ 75% of 1rm Row 1k
-> Continue reading Tuesday WOD – 070114
4th of July Schedule Update Thursday, July 3rd: Morning Classes ONLY! Friday, July 4th: HERO WOD 8:30am! Saturday and Sunday CLOSED! Programming Update We are starting the third 4-week Cycle of Wendler 5/3/1. Just like we did after our Deload week last month, we are going to add some pounds to our Training Maxes for
-> Continue reading Monday WOD – 063014
WORKOUT OF THE DAY Fitness For Time: 100 Burpees 10 Snatches (full) @ 85%/70% of BW Performance 1. Bench Press: 1X5@40%, 1X5@50%, 1×5 @60% 2. Metcon For Time: 100 Burpees 10 Snatches (full) @ 85%/70% of BW
WORKOUT OF THE DAY Fitness 1. Squat: 1X5@40%, 1X5@50%, 1×5 @60% 2. Metcon For time: 3 rounds of- 6 Muscle-Ups 30 Double-Unders Row 1k 3 rounds of- 4 Muscle-Ups 50 Double-Unders Scaling Options: 1x Muscle Up Progressions Or, Select from one move from each list to substitute for MU’s: 1x C2B 1x Strict Pull-ups 1x
-> Continue reading Friday WOD – 062714
WORKOUT OF THE DAY Fitness 1. Pause Power Clean (2 count at top of knee): 3×2@75% (of 1rm Power Clean) 2. For time: 1 min Nose/Toes Handstand Hold 25 KB Snatch (alternating) 24/16kg 25 TTB 20 KB Snatch (alternating) 24/16kg 20 TTB 15 KB Snatch (alternating) 24/16kg 15 TTB 1 min Nose/Toes Handstand Hold Performance
-> Continue reading Wednesday WOD – 062514
WORKOUT OF THE DAY Fitness 1. Strict Press: 1X5@40%, 1X3@50%, 1×5 @60% 2. “Bergeron Beep Test” On the minute for as long as possible: 7 Thrusters, 75/55 7 Pull ups 7 Burpees Performance 1. Strict Press: 1X5@40%, 1X3@50%, 1×5 @60% 2. “Bergeron Beep Test” On the minute for as long as possible: 7 Thrusters, 75/55
-> Continue reading Tuesday WOD – 062414
Announcing our next Athlete of the Month, Amy Fernandes! Amy has been with us for over a year and a half now, and you would be hard pressed to find anymore more committed to working hard and improving herself. Her own harshest critic, Amy is always trying to improve in every aspect of CrossFit. Competitive
-> Continue reading Monday WOD – 062314
WCCF’s Bring Your Friends and Family to CrossFit – TODAY, June 21st – 9:15am! If CrossFit has changed your life, it’s time to pay it forward! Our next Evening On-Ramp will start the following Monday, June 23rd at 6:30pm. Sign-up for the On-Ramp here. WORKOUT OF THE DAY Fitness 12 minute AMRAP of: 9 HSPU
-> Continue reading Saturday WOD – 062114
WCCF’s Bring Your Friends and Family to CrossFit – Saturday, June 21st – 9:15am! If CrossFit has changed your life, it’s time to pay it forward! Our next Evening On-Ramp will start the following Monday, June 23rd at 6:30pm. Sign-up for the On-Ramp here. WORKOUT OF THE DAY Fitness 1. Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%,
-> Continue reading Friday WOD – 062014
WCCF’s Bring Your Friends and Family to CrossFit – Saturday, June 21st – 9:15am! If CrossFit has changed your life, it’s time to pay it forward! Our next Evening On-Ramp will start the following Monday, June 23rd at 6:30pm. Sign-up for the On-Ramp here. Goal Setting and Athletic Development You should have received or will
-> Continue reading Wednesday WOD – 061814