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
Register Online!
WORKOUT OF THE DAY
Wellness
1a. DB/KB High Pull: 10-10-8-8
1b. Lateral Step Up: 10-10-8-8
2. 2 Rounds:
0:30 ON / 0:30 OFF
Row
Thruster
Burpee
Step Up 24/20
Rest 3:00 and Repeat!
Fitness
1a. DB/KB High Pull: 10-10-8-8
1b. Lateral Step Up: 10-10-8-8
2. 2 Rounds:
0:30 ON / 0:30 OFF
Row
Thruster
Burpee
Step Up 24/20
Rest 3:00 and Repeat!
Performance
WL
Power Clean: 6×3 TNG. Rest 3:00
STRENGTH
1a. DB/KB High Pull: 10-10-8-8
1b. Lateral Step Up: 10-10-8-8
METCON
2 Rounds:
0:30 ON / 0:30 OFF
Row
Thruster
Burpee
Step Up 24/20
Rest 3:00 and Repeat!
ENGINE
5 Minutes after finishing METCON:
4 Rounds:
0:30 ON / 0:30 OFF
RKBS 70/53
AAB