WORKOUT OF THE DAY Wellness 1. Power Clean & Push Jerk – Touch and Go Practice 2. With a Partner, for Reps: From 0:00 to 10:00, 1500m Row MAX Power Clean & Push Jerk 95/65 From 14:00 to 24:00 100 Burpees MAX Power Clean & Push Jerk 95/65 Fitness 1. Power Clean & Push Jerk
-> Continue reading Saturday WOD – 100116
WORKOUT OF THE DAY Wellness 1. Back Squat – 3 second eccentric: 5-5-5-5-5 2. 3 Rounds for time: 400m Run 30 Wallballs 14/10 Fitness 1. Back Squat – 3 second eccentric: 5-5-5-5-5 No belt, lifters or knee sleeves. 2. 3 Rounds for time: 400m Run 30 Wallballs 20/14 Performance STRENGTH Back Squat – 3 second
-> Continue reading Friday WOD – 093016
WORKOUT OF THE DAY Wellness 1. 4x ME UB Strict Pull-ups. Rest 3:00 2. 10x125m Row Sprint. Rest 1:00 Fitness 1. 4x ME UB Pull-ups. Rest 3:00 2. 10x125m Row Sprint. Rest 1:00 Performance ENGINE Bike 30:00 @7
WORKOUT OF THE DAY Wellness 1. Low Power Hang Snatch (Below the knee) 1-1-1, 4×1 Build over the first three sets. The weight you used on the third set should be repeated for the remaining four sets. Aim to find a weight which is challenging, but manageable with sound mechanics. 2. 3 Rounds for total
-> Continue reading Wednesday WOD – 092816
WORKOUT OF THE DAY Wellness 1. Sumo Deadlift: 5-5-5-5-5 2. AMRAP 12 50-100-150-200ft,etc Shuttle Run 50-100-150-200ft,etc Farmers Carry 53/35 5-10-15-20,etc Knee Raises Fitness 1. Sumo Deadlift: 5-5-5-5-5 2. AMRAP 12 50-100-150-200ft,etc Shuttle Run 50-100-150-200ft,etc Farmers Carry 70/53 5-10-15-20,etc Toes to Bar Performance WL Power Clean 1-1-1, 4×1 Build over the first three sets. The weight
-> Continue reading Tuesday WOD – 092716
WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY THROWDOWN RESULTS! We’ve tallied the results and the winners are: 1st: Josh & Colin 2nd: Justine & Nick 3rd: Jared & Marc WORKOUT OF THE DAY Wellness 1. Push Press: 5×5, add 2.5-5# to last week’s sets 2. EMOM 16 Odd: 16 KB Snatch 35/26 Even: 16 Push-ups Fitness
-> Continue reading Monday WOD – 092616
WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN THE DAY HAS FINALLY ARRIVED! 9am at Eastover Farm in Rochester! You don’t have to participate in the workouts to be a part of this event! We want all of you there! FYI- There will be no classes at the gym this SATURDAY! Can’t wait to
-> Continue reading Saturday Internal Throwdown WODs – 092416
WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN THIS SATURDAY! 9am at Eastover Farm in Rochester! (Rain date: Sept. 25th) You don’t have to participate in the workouts to be a part of this event! We want all of you there! FYI- There will be no classes at the gym this SATURDAY! Can’t wait
-> Continue reading Friday WOD – 092316
WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN THIS SATURDAY! 9am at Eastover Farm in Rochester! (Rain date: Sept. 25th) You don’t have to participate in the workouts to be a part of this event! We want all of you there! WORKOUT OF THE DAY Wellness 1. Hang Power Clean: Heavy Triple 2. 4
-> Continue reading Thursday wod – 092216
WCCF’S 3RD ANNUAL MEMBER APPRECIATION DAY AND INTERNAL THROWDOWN THIS SATURDAY! 9am at Eastover Farm in Rochester! (Rain date: Sept. 25th) You don’t have to participate in the workouts to be a part of this event! We want all of you there! WORKOUT OF THE DAY Wellness AMRAP 20 60 Calorie Row 50 RKBS 53/35
-> Continue reading Wednesday WOD – 092116