UPCOMING EVENTS
Save the date for two awesome events coming up in September:
Lift up Autism – Saturday, September 19th @9am – You can Sign up and/or Donate here.
WOD & Wine – Ladies Night at WCCF, open to the Public – Friday, September 25th @6pm
More details coming soon!
WORKOUT OF THE DAY
Fitness
1. For time:
Buy in: 5 Wall Walks
100 Air Squats
75 Russian KB Swings 70/53
50 Burpees
2. Mobility Session
Performance
BARBELL CLUB:
1. Snatch – 15min to build to max for the day, no fails
2. Clean & Jerk – 15min to build to max for the day, no fails
3. Tempo Front Squat – 5×3 @33×1
CLASS:
1. For time:
Buy in: 50ft Handstand Walk
100 Air Squats
75 Russian KB Swings 70/53
50 Burpees
2. Flexibility
20 min split developmental work (front split, side split, pancake split. 30 seconds in one position, rest 30 seconds and switch to a new position)