Sherri during Event 1 of the CF Team Series
In remembrance of September 11th, 2001, we will be performing a Hero WOD on Saturday morning. Hope to see you all there!
Lift up Autism – Saturday, September 19th @9am – Give 5 Minutes! If you want to donate and/or get a Lift Up Autism T-shirt you can do that here. Also, EVERYONE participating on 9/19 must follow the link and Register that they are coming.
UPCOMING EVENTS
WOD & Wine – Ladies Night at WCCF, open to the Public – Friday, September 25th @6pm. Details and RSVP here! INVITE YOUR FRIENDS!! This is meant to be an event to showcase our gym and community to the public!
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!!
WORKOUT OF THE DAY
Fitness
1. Overhead Hold with 1RM Shoulder Press. Accumulate 2 minutes on a running clock. If last week took longer than 5:00, drop weight 10%. If it took less than 3 minutes, increase 10%.
2. 1-arm high pull for each arm – 3×9 @100% of your 8RM – rest 60s between arms
3. AMRAP 10
15 Power Cleans 115/75
30 Situps
Performance
WEIGHTLIFTING:
1. EMOM 7:00 – 3 TNG Power Snatches
2. EMOM 7:00 – 2 TNG Power Clean & Push Jerk
CLASS:
1. Overhead Hold with 1RM Shoulder Press. Accumulate 2 minutes on a running clock. If last week took longer than 5:00, drop weight 10%. If it took less than 3 minutes, increase 10%.
2. 1-arm high pull for each arm – 3×9 @100% of your 8RM – rest 60s between arms
3. AMRAP 10
15 Power Cleans 135/95
20 GHD Situps
ACCESSORIES:
1a. Banded Tricep Pushdowns – 4xME – rest 60s
1b. Supinated Barbell Row (add weight if needed) – 4×10 – rest 60s
1c. DB Bicep Curls – 4×12 – rest 60s