Cody
PROM NIGHT!!
On 6/17/17, our 5 Year Anniversary Party will be a PROM NIGHT at Eastover Farm in Rochester!! Drinks, Dinner, Dancing with all your favorite people!! Tickets go on Sale soon.
WCCF INTRAMURAL OPEN
MAKE UPS Sunday @9am!
REMEMBER, the WINNING TEAM gets VIP ACCESS to our WCCF PROM NIGHT!!
Follow the link for full details on the Intramural Open.
WORKOUT OF THE DAY
Wellness
AMRAP 20
Partner 1 performs rounds of:
15 RKBS 44/26
10 Pushups
10 Ring Rows
Partner 2 performs:
AMRAP Assault Bike Calories
Partners may switch at any time. Score is Reps + Calories.
Fitness
AMRAP 20
Partner 1 performs rounds of:
15 RKBS 53/35
10 Pushups
10 Ring Rows
Partner 2 performs:
AMRAP Assault Bike Calories
Partners may switch at any time. Score is Reps + Calories.
Performance
WL
1. Power Snatch: 5×2
2. Power Clean & 2 Jerks: 5x(1+2)
3. 3-stop Snatch Deadlift: 5×3
METCON
AMRAP 20
Partner 1 performs rounds of:
15 RKBS 70/53
10 Pushups
10 Ring Rows
Partner 2 performs:
AMRAP Assault Bike Calories
Partners may switch at any time. Score is Reps + Calories.