Friday WOD – 101615

4 Years Ago...

4 Years Ago…

Reflections on the Past Four Years
Facebook reminded me this morning that on this day four years ago, I attended my CrossFit Level 1 Trainer Course. Four years already? I hadn’t even thought about opening a gym when I signed up for my L1. I was just so hooked on CrossFit that I wanted to learn everything possible.

Before I found CrossFit, I had desires of leaving the corporate world to be a trainer. After my CrossFit L1, being a Coach filled my dreams. I spent hours and hours reading old CrossFit Journal articles and watching videos on technique. Tess became my first student in the 400 sq. ft. we were using at Eastover Farm. Before long, friends and family joined in. It didn’t take long before Tess and I began talking about finding a real space to open a CrossFit Affiliate.

When we first moved in to 475 Church St., we had no money, no equipment and no members. We used what small startup money we had saved to make our first purchase of equipment and horse stall mats for the floor and Chris helped me build our first pull-up rig out of 4×4’s and plumbing pipes. I took a sabbatical from my job to try and get WCCF off the ground.

Four years later and we’ve filled out the space on Church St. rather nicely. We’ve got more equipment, more Coaches, and more Members. Some of you have come and gone. Some peeked in and missed out on something wonderful. Some have just joined this incredible community and joined our lifelong path of fitness. Those of you who’ve been with us for the long haul, I encourage you to reflect on your time at WCCF and how you’ve changed, both mentally and physically.

This journey is just beginning. What drives me is my passion for health and fitness. My obsession with human movement and our physical capacity. The time I spend coaching all of you each day is the best part of this job. I try every day to be better. To help all of you reach your goals. To develop myself as a Coach. To develop my Coaches.

I am truly grateful to each and every one of you that have given me the opportunity to coach you over the last four years. And I want to give special mention to those of you who were crazy enough to come workout with me in a barn in Rochester, many times in the dark when it was 20 degrees.


1. Push Press: 5×5 w/ a 3 sec. hold overhead each rep

2. 3 Rounds for time:
Run 400m
21 KB Swings 53/35
12 TTB

1. EMOM 7:00 – 3 TNG Power Snatches, then 1xME UB TnG Reps @80% of heaviest set

2. EMOM 7:00 – 2 TNG Power Clean & Push Jerk, then 1xME UB TnG Reps @80% of heaviest set

1. Push Press: 5×5 w/ a 3 sec. hold overhead each rep

2. 3 Rounds for time:
Run 400m
21 KB Swings 53/35
12 TTB

3 Rounds NOT for time:
10 Strict Ring Dips
20 Hollow Rocks
20 Arch Rocks
25″ Handstand Walk