Tess
UPCOMING EVENTS
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!! The Throwdown will begin at 9am!! Similar to last year, it will be a partner throwdown! Afterwards, we will have food and drinks and be merry! We had a ton of fun last year, so we hope you all can make it on the 3rd!
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.
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!
WORKOUT OF THE DAY
Fitness
1. Behind the Neck Press 95% 10RM, 10 Reps, 4 sets, 1-2 minute rest
2. Endurance WOD – At a Conversational pace, or with Heart Rate <150bpm
AMRAP 30:
Run 800m
20 PVC Pass Throughs - standing
10 Kip Swings
Row 1000m
20 PVC Pass Throughs - BoS
50' Bear Crawl
Performance
1. Behind the Neck Press 95% 10RM, 10 Reps, 4 sets, 1-2 minute rest
2. Endurance WOD – At a Conversational pace, or with Heart Rate <150bpm AMRAP 40: Run 800m 20 PVC Pass Throughs - standing 10 Kip Swings Row 1000m 20 PVC Pass Throughs - BoS 50' Bear Crawl