Laura loves working her posterior chain
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
“Always Remembered”
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”
One athlete working at a time. Partition as needed.
“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.” – Rudy Giuliani
Performance
BARBELL CLUB:
1. Snatch – 2@ 80%, 1@85%, 1@90%
2. Clean & Jerk – 2@ 80%, 1@85%, 1@90%
3. 1&1/4 Front Squat – 5×2, climbing.
CLASS:
“Always Remembered” @155/105#