UPCOMING EVENTS
Save the date for THREE 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. Paleo Naturals will be serving food and FitVine Wine! More details about additional vendors coming soon!
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!!
WORKOUT OF THE DAY
Fitness
1. Warmup – 3 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
10 Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
2. HSPU Work – Based on current Level:
L1 (less than 10 standard pushups) – 5xME standard push-ups, then 1-2 Wall Walks
L2 (can’t hold for 0:30) – 4xME HS Hold Against Wall
L3 (can do L1&L2, but no Strict HSPU) – 11×1 Negative HSPU
L4 (at least 1 Strict) – EMOM 10:00, 1 Strict (increase reps as necessary)
*If you have 7/4 Strict HSPU, and 12/10 Kipping, ask a Coach for more difficult programming.
3. For time:
2000m Row
60 Plate Ground to Overhead 45/25
40 Toes to Bar
Performance
BEFORE CLASS:
1. Jerk Footwork Drills – 5:00
If you don’t know these, ask a Coach!
2. Jerk from Rack – 7×1 climbing
IN CLASS:
3. Warmup – 3 Rounds:
0:20 Seated Hamstring Stretch
0:20 Box Shoulder Stretch
10 Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
4. Individual HSPU Work
Levels 1-4 complete work prescribed in Fitness.
L5 – (currently have 7/4 Strict HSPU, and 12/10 Kipping) – 3×5 Deficit Strict HSPU
5. For time:
2000m Row
60 Plate Ground to Overhead 45/25
40 Toes to Bar
AFTER CLASS:
6. Muscle Ups
L1 (no MUs) – 5:00 Negative Practice (Start on top, lower as slow and possible to bottom of rings using false grip), then 3×5 MU transition practice w/ band or box
L2 (less than 5 MU) – 10:00 Bar Muscle Up Practice
L3 (less than 12/8 MU) – 5×1-3 Strict MU. Try to add 1 each time we do this.
L4 (baller status) – 20 Muscle Ups for time.