Connie
WCCF PARTNER THROWDOWN SERIES!
Piggybacking off the CF Team Series, we will have two weeks of workout starting Sept 20th. All workouts will be performed in classes.
Two divisions: Rx and Scaled.
3-4 workouts released for each of the 2 weeks; released on Weds nights and completed by Monday night.
SIGN-UP YOUR TEAM HERE!
BOOTCAMP AT EASTOVER FARM SATURDAY 8AM @ EASTOVER FARM
CROSSFIT KIDS & TEENS FALL SESSION
One more Registration Day for our Fall Session: Saturday, August 26th from 8:30-10:30am! You can also Register Online!
WORKOUT OF THE DAY
Wellness
1. Deadlift: 5×4 @20X0, 85-90% of last week’s top set.
2. Nordic Hamstring Curls: 3×6 @30X0
3a. Single Leg RDL: 3×10-12 per leg
3b. Hip & Back Extension: 3×12-15
Fitness
1. Deadlift: 5×4 @20X0, 85-90% of last week’s top set.
2. Nordic Hamstring Curls: 3×6 @30X0
3a. Single Leg RDL: 3×10-12 per leg
3b. Hip & Back Extension: 3×12-15
Performance
WL
Jerk Triples: 5 sets
STRENGTH
Deadlift: 5×3 @20X0, 85-90% of last week’s top set.
ACCESSORY
1. Nordic Hamstring Curls: 3×6 @30X0
2a. Single Leg RDL: 3×10-12 per leg
2b. Hip & Back Extension: 3×12-15
GYMNASTICS
Deficit Strict HSPU: 4×5 ADAP
Strict Ring Dip: 4×5 @22X1