BOOTCAMP AT EASTOVER FARM Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100. WORKOUT OF THE DAY Wellness 1. HPC + Power Clean: 6 sets 2. 5:00 AMRAP 7 Knee Raises 35 Single Unders 2:00 Rest 5:00 AMRAP 14 RKBS 53/35 35 Single Unders 2:00 Rest 5:00 AMRAP
-> Continue reading Tuesday WOD – 080117
BOOTCAMP AT EASTOVER FARM Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100. WORKOUT OF THE DAY Wellness 1a. BB Bent Over Row: 8-8-8-8 @20X1 1b. Front Rack Step Ups: 8-8-8-8 @20X0 2. For time: 800m Run, then: 8 Rounds of: 10 Ring Rows 10 Pushups Then, 800m
-> Continue reading Monday WOD – 073117
BOOTCAMP AT EASTOVER FARM Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100. WORKOUT OF THE DAY Wellness With a partner, 2 Rounds for time: 2000m Row 100 Wallballs 14/10 30 Push Jerk 95/65 Fitness With a partner, 2 Rounds for time: 2000m Row 100 Wallballs 20/14 30
-> Continue reading Saturday WOD – 072917
BOOTCAMP AT EASTOVER FARM Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100. WORKOUT OF THE DAY Wellness 1. Deadlift: 5×5 @20X0 2. EMOM x 12 Even: 20 RKBS 53/35 Odd: 5 Side Plank Raises /side Fitness 1. Deadlift: 5×5 @20X0 2. EMOM x 12 Even: 20 RKBS
-> Continue reading Friday WOD – 072817
BOOTCAMP AT EASTOVER FARM Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100. WORKOUT OF THE DAY Wellness 1a. Strict Pull-up: 4×6 @ 30X2 1b. Strict Dip: 4×6 @ 30X0 2. 3 Rounds @80-90% effort 0:30 Bike 0:30 Rest 0:30 Rope Climb 0:30 Rest 0:30 Single / Double
-> Continue reading Thursday WOD – 072717
BOOTCAMP AT EASTOVER FARMSaturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100. WORKOUT OF THE DAY Wellness 1. Front Squat: 4×10@31X1 2. 4 rounds for time: 400m Run 20 Goblet Squats 35/26 Rest 2:00 Fitness 1. Front Squat: 4×8@31X1 2. 4 rounds for time: 400m Run 20 Goblet
-> Continue reading Wednesday WOD – 072617
BOOTCAMP AT EASTOVER FARM Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100. WORKOUT OF THE DAY Wellness 1. HPC + Power Clean: 6 sets 2. AMRAP 16 100′ Front Rack Carry 53/35 10 Knee Raises 10 Burpees Fitness 1. HPC + Power Clean: 6 sets 2. AMRAP
-> Continue reading Tuesday WOD – 072517
BOOTCAMP AT EASTOVER FARM Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100. WORKOUT OF THE DAY Wellness 1a. DB Push Press: 6-6-6-6 @21X2 1b. DB Step Ups: 8-8-8-8 @20X0 2. 5 RFT: 250m Row 15 Thruster 45/35 10 Stepups 24/20 2:00 rest Fitness 1a. DB Push Press:
-> Continue reading Monday WOD – 072417
BOOTCAMP AT EASTOVER FARM Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100. WORKOUT OF THE DAY Wellness With a partner, for time: 800m Run together 60 RKBS 53/35 40 Seated Pull-ups 400m Run together 20 RKBS 53/35 20 Seated Pull-ups Rest 5:00 REPEAT Fitness With a partner,
-> Continue reading Saturday WOD – 072217
BOOTCAMP AT EASTOVER FARM Saturdays, 8am, No extra cost for WCCF Members. $15/class for the Public or 10-pack for $100. WORKOUT OF THE DAY Wellness 1a. 1-arm KB Z Press 7-7-7-7 @20X1, rest 2:00 1b. Renegade Row 7-7-7-7 @21X0, rest 2:00 2. 6 Rounds: 40 yard Prowler Sprint Rest 2:30-3:00 Fitness 1a. 1-arm KB Z
-> Continue reading Friday WOD – 072117