Saturday WOD – 091915

Lift Up Autism IG Post

Lift up Autism Saturday, September 19th @9am – Give 5 Minutes! If you want to donate and/or get a Lift Up Autism T-shirt you can do that here. Please RSVP!! If we make the top 25 gyms, we are entered to win BIG PRIZES!!!!

UPCOMING EVENTS
WCCF’s 2nd Annual Member Appreciation Day and Internal Throwdown! October 3rd at Eastover Farm in Rochester!! The Throwdown will begin at 9am!! Similar to last year, it will be a partner throwdown! SIGN-UP AT THE GYM! Afterwards, we will have food and drinks and be merry! We had a ton of fun last year, so we hope you all can make it on the 3rd!

WOD & Wine – Ladies Night at WCCF, open to the Public – Friday, September 25th @6pm. Details and RSVP here! INVITE YOUR FRIENDS!! This is meant to be an event to showcase our gym and community to the public!

WORKOUT OF THE DAY

Fitness
“Luke”
5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups

Performance
BARBELL CLUB:
Note: Barbell Club is going to be somewhat of an Open lifting session tomorrow. I want all of you participating in Lift Up Autism at 9am!

1. Snatch – 1@80%, 1@85%, 1@90%, 1@95%

2. Clean & Jerk – 2@80%, 1@85%, 1@90%, 1@90%

3. 1&1/4 Front Squat – 5×2, climbing.

CLASS:
“Luke”
5 MIN AMRAP
4 Power Cleans: 155 lbs. men/105 lbs. women
24 Double Unders
10 Pull-Ups