Labor Day Schedule Update On Labor Day Monday, September 1st, we will be open for an Open Gym from 8:30-10:30am. WCCFers SHARE THE LOVE! Our next On-Ramp beginson SEPT 8TH at 6:30pm!!! Please help us fill it up with your friends and family!! They can sign up for FREE here (No obligation; they can pay
-> Continue reading Monday WOD – 090114
Labor Day Schedule Update On Labor Day Monday, September 1st, we will be open for an Open Gym from 8:30-10:30am. WCCFers SHARE THE LOVE! Our next On-Ramp beginson SEPT 8TH at 6:30pm!!! Please help us fill it up with your friends and family!! They can sign up for FREE here (No obligation; they can pay
-> Continue reading Saturday WOD – 083014
Labor Day Schedule Update On Labor Day Monday, September 1st, we will be open for an Open Gym from 8:30-10:30am. WCCFers SHARE THE LOVE! Our next On-Ramp beginson SEPT 8TH at 6:30pm!!! Please help us fill it up with your friends and family!! They can sign up for FREE here (No obligation; they can pay
-> Continue reading Friday WOD – 082914
WORKOUT OF THE DAY Fitness 1. Push Press: 3×5, HTLW 2. 8 min AMRAP of: Run 200m 20 Pistols (alternating) 10 Push Jerks 135/95# -then- 3 min ME Lateral Burpees (over bar) 3. Pull-up Development Performance 1. Push Press: 3×5, HTLW 2. Metcon 8 min AMRAP of: Run 200m 20 Pistols (alternating) 10 Push Jerks
-> Continue reading Wednesday WOD – 082714
WORKOUT OF THE DAY Fitness 1. Back Squat: 3×3 Across (try to add #5 to what you did on 8/8/14) 2. 3 rounds for time of: Run 400m 20 Ring Dips 20 KB OHS 24/16kg (1kb – 10L/10R) Performance 1. 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the
-> Continue reading Tuesday WOD – 082614
WORKOUT OF THE DAY Fitness 1. Power Clean + Clean: Max for the complex, 1×1@ 95%, 1×1@90% 2. Complete the following: 100 DU’s 75 KBS (24/16kg) 50 Burpees *rest 1:1 between each movement* 3. Pull-up Development Performance 1. Power Clean + Clean: Max for the complex, 1×1@ 95%, 1×1@90% 2. Power Jerk from rack: 2RM
-> Continue reading Monday WOD – 082514
First Annual WCCF In-House Throwdown and Member Appreciation Day Cookout! Saturday, October 4th, WCCF Partner Throwdown followed by a Cookout for our whole Community, including your families! The Throwdown and Cookout will be held on Eastover Farm in Rochester! The Throwdown will be open to all skill levels and we will have fun WODs that
-> Continue reading Saturday WOD – 082314
First Annual WCCF In-House Throwdown and Member Appreciation Day Cookout! Saturday, October 4th, WCCF Partner Throwdown followed by a Cookout for our whole Community, including your families! The Throwdown and Cookout will be held on Eastover Farm in Rochester! The Throwdown will be open to all skill levels and we will have fun WODs that
-> Continue reading Friday WOD – 082214
GOALS Status How’s everyone doing with their goals? Time to check in with those 3-month goals. Are you making progress? If not, figure out why. Remember, us coaches are here to help you reach those goals. Take a minute before, during or after class to check in with one of us if you need help
-> Continue reading Wednesday WOD – 082014
First Annual WCCF In-House Throwdown and Member Appreciation Day Cookout! Saturday, October 4th, WCCF Partner Throwdown followed by a Cookout for our whole Community, including your families! The Throwdown and Cookout will be held on Eastover Farm in Rochester! The Throwdown will be open to all skill levels and we will have fun WODs that
-> Continue reading Tuesday WOD – 081914