Thursday WOD – 082015

CF Kids

#tbt to when all our CF Kids were tiny babies!! They grow up so fast!

SCHEDULE UPDATE: Thursday at 5:30pm will be ENDURANCE class only. No 5:30pm Regular Class.

UPCOMING EVENTS
Save the date for THREE awesome events coming up in September:
Lift up Autism – Saturday, September 19th @9am – You can Sign up and/or Donate here.
WOD & Wine – Ladies Night at WCCF, open to the Public – Friday, September 25th @6pm. Paleo Naturals will be serving food and FitVine Wine! More details about additional vendors coming soon!
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!!

WORKOUT OF THE DAY

Fitness

1. 7 Rounds for time:
10 Burpees
30 Double Unders
Rest 1:00
Each Round should be an all-out sprint.

2. Active Recovery
3 Rounds NOT timed:
500m Row EASY pace
30ft. Bear Crawl
30ft. Samson Stretch Lunges

Performance
ENDURANCE CLASS:
AMRAP 45 (Conversational Pace or HR under 150):
1000m row
800m run
60 jumping jacks
40 double unders (slow them down, controlled)
20ft HS walk