Show off Your PRs!
We have added a PR Board in the gym. Every single time someone gets a new PR, go ring that bell and then write your PR up on the Board! Every Month, we’ll post a pic of it online, erase and start over! Let’s showcase all of those PRs, big and small!
WCCF’s Bring Your Friends and Family to CrossFit – Saturday, June 21st – 9:15am!
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. Weighted Push-ups, Heavier than last week: 3×10
2. 4 rounds for total working time of:
Run 400m
15 C2B Pull-ups
15 Burpees
Rest 2 minutes between rounds
Performance
1. Jerk from the blocks: 3rm
2. Bench Press: 1X3@70%, 1X3@80%, 1xMax Effort@90%, rest as needed
3. Close Grip Bench, AHAP: 3×10
4. Metcon
4 rounds for total working time of:
Run 400m
15 C2B Pull-ups
15 6″ Target Burpees
Rest 1:1